Baked Salmon with Warm Green Lentils and Wilted Spinach

Nutrition · per serving

Steps

1. 1

   Preheat the oven to 200°C (fan 180°C). Pat the salmon dry and season both sides with 3/4 of the sea salt and half the pepper (salmon) (1,12,13).

   300 g (2 x 150 g) salmon fillets (skin-on)1.5 tsp (approx 8 g), divided sea salt1/2 tsp (approx 1 g), divided freshly ground black pepper
2. 2

   Rinse the lentils under cold water and pick out any debris, then place lentils in a medium saucepan with the vegetable stock.

   120 g dried green (Puy or French) lentils600 ml low-sodium vegetable stock or water
3. 3

   Bring the lentils to a boil, then reduce to a gentle simmer uncovered. Cook until tender but not mushy, 18–20 minutes; test by tasting one for a firm but yielding texture. Season the cooked lentils with 1/2 the sea salt and a pinch of pepper (lentils) (2,12,13).

   120 g dried green (Puy or French) lentils1.5 tsp (approx 8 g), divided sea salt1/2 tsp (approx 1 g), divided freshly ground black pepper
4. 4

   While lentils simmer, heat 1 tbsp olive oil in a small ovenproof skillet over medium heat and sweat the onion with the minced garlic until translucent and soft, about 4–5 minutes. Transfer the onion-garlic mixture to a bowl and stir into the cooked lentils.

   30 ml (2 tbsp) extra-virgin olive oil1 (about 100 g) small yellow onion, finely diced2 cloves garlic cloves, minced120 g dried green (Puy or French) lentils
5. 5

   Whisk together the Greek yogurt, lemon zest and 1 tbsp lemon juice, chopped parsley and dill, and a pinch of salt and pepper to make the lemon-herb yogurt. Taste and adjust seasoning (yogurt) (5,6,7,8,12,13).

   120 g plain Greek yogurt (2% or full-fat)1 medium lemon (zest and 1 tbsp juice)10 g (about 2 tbsp) fresh parsley, finely chopped5 g (about 1 tbsp) fresh dill, finely chopped1.5 tsp (approx 8 g), divided sea salt1/2 tsp (approx 1 g), divided freshly ground black pepper
6. 6

   Heat a second ovenproof frying pan over medium-high heat with the remaining 1 tbsp olive oil. Sear the salmon, skin-side down first, for 2 minutes just to crisp the skin (salmon) (1,9).

   300 g (2 x 150 g) salmon fillets (skin-on)30 ml (2 tbsp) extra-virgin olive oil
7. 7

   Flip the salmon, sear the flesh side 30–45 seconds, then transfer the pan to the preheated oven and bake until the thickest part of the fillet reaches 63°C (145°F) on an instant-read thermometer and the flesh flakes easily, about 6–9 minutes more depending on thickness. Ensure salmon is fully cooked to this safe temperature (salmon) (1).

   300 g (2 x 150 g) salmon fillets (skin-on)
8. 8

   While the salmon bakes, wipe a large skillet, add a light drizzle of olive oil, then wilt the baby spinach in two batches over medium heat until just limp, 2–3 minutes total. Season with a pinch of salt and pepper (spinach) (4,9,12,13).

   150 g baby spinach30 ml (2 tbsp) extra-virgin olive oil1.5 tsp (approx 8 g), divided sea salt1/2 tsp (approx 1 g), divided freshly ground black pepper
9. 9

   When the salmon is done, remove it from the oven and let rest 5 minutes on a cutting board; keep the ovenproof pan juices to spoon over the fish if desired (rest).

   300 g (2 x 150 g) salmon fillets (skin-on)
10. 10

    Divide the warm lentils between two plates, top with wilted spinach, place a salmon fillet on each, and dollop the lemon-herb yogurt alongside. Finish with a grind of black pepper if desired and serve immediately (assembly) (2,4,1,5,13).

    120 g dried green (Puy or French) lentils150 g baby spinach300 g (2 x 150 g) salmon fillets (skin-on)120 g plain Greek yogurt (2% or full-fat)1/2 tsp (approx 1 g), divided freshly ground black pepper

Origin & History

Baked fish with lentils and greens reflects Mediterranean principles of pairing oily fish with legumes and leafy vegetables for balanced nutrition. Combining lemon-herb yogurt is a classic regional way to add tang and calcium without heavy sauces.