- Prep
- 20 min
- Cook
- 25 min
- Total time
- 45 min
- Yield
- 4 servings
- Difficulty
- Medium
- Calories
- 580 kcal
Quick summary
“This preparation combines fresh salmon fillets baked in the oven with a warm lentil salad with vegetables and a citrus vinaigrette. A balanced dish, rich in nutrients and easy to execute.”
What you need to know
- Assamento no ponto exato: assar o salmão a 200 °C por 12 a 15 minutos retém a umidade interna e a maciez do filé.
- Lentilhas al dente: cozinhar em água ou caldo por 20 minutos preserva o formato dos grãos sem desmanchar.
- Vinagrete cítrico integrado: o molho de laranja, limão e mostarda confere frescor ao perfil terroso dos grãos.
Ingredients
Main
- units (approx. 150g each) Fresh salmon fillets
- tablespoon Extra virgin olive oil
- teaspoon Sea salt
- teaspoon Freshly ground black pepper
- cup Green or brown lentils
- cups Water or vegetable broth
- unit (finely chopped) Small red onion
- unit (chopped into small cubes) Red bell pepper
- cup (chopped) Salsa fresca
- cup (chopped, optional) Fresh cilantro
- tablespoons Fresh lemon juice
- tablespoon Fresh orange juice
- teaspoon Dijon mustard
- unit (mashed) Small garlic clove
- Salt and black pepper (for the sauce)
- (baby spinach, arugula, optional) Assorted green leaves
- (optional) Avocado slices
- (optional) Toasted sesame seeds
Instructions
Principal
- Wash the lentils well. In a saucepan, combine the lentils with the water or broth. Cook over medium heat for 20-25 minutes or until tender but still slightly firm. Escorra e reserve.
- Preheat the oven to 200°C. Season the salmon fillets with olive oil, salt, and pepper. Place them on a baking sheet lined with parchment paper. Bake for 12-15 minutes, or until the salmon is cooked and flakes easily.
- While the salmon bakes, in a small bowl, mix all the sauce ingredients: olive oil, lemon and orange juices, mustard, garlic, salt, and pepper. Stir well to emulsify.
- In a large bowl, combine the cooked and cooled lentils with the red onion, red bell pepper, parsley, and cilantro (if using). Add half of the citrus sauce and mix gently.
- Divide the green leaves (if using) between four plates. Place a generous portion of the lentil salad. Gently place a roasted salmon fillet over each serving. Drizzle with the remaining sauce and garnish with avocado slices and toasted sesame seeds. Serve immediately for the best flavor.
Chef's tips
- Drain the cooked lentils completely in a fine sieve so that excess water does not dilute the citrus vinaigrette.
- Season the salmon fillets just moments before baking to prevent the salt from dehydrating the raw fish.
- Pour part of the dressing over the still-warm lentils so the grains absorb the seasonings deeply.
Variations
- Grilled vegetables: roast the red onion and red bell pepper in the oven along with the salmon to accentuate the sweetness.
- Crunchy seeds: sprinkle pumpkin or sunflower seeds toasted in the skillet over the assembled dish.
- Addition of cheese: crumble feta cheese or seasoned fresh ricotta over the lentils at the time of plating.
Substitutions
- Green or brown lentils: use black beluga lentils or firm cooked chickpeas keeping the same base.
- Orange juice: can be substituted with fresh tangerine or Sicilian lemon with half a tablespoon of honey in the dressing.
- Salmon fillets: substitute with thick white fish fillets, trout, or sliced roasted chicken breast.
How to store
Store the roasted salmon and the lentil salad in separate containers in the refrigerator for up to 3 days. The lentils can be served cold, while the fish heats up well in a low oven.
Can it be frozen?
Avoid freezing the dish assembled with fresh leaves and seasonings. If necessary, freeze only the baked fish and simple cooked lentils for up to 1 month, seasoning the vegetables after thawing.
What to serve with
Assemble on fresh baby spinach or wild arugula leaves, thin slices of ripe avocado with olive oil, and slices of rustic rye bread heated in a skillet with drops of olive oil.
Frequently asked questions
Can this lentil salad be consumed cold?
Yes, the salad is very versatile and preserves excellent flavor when chilled, being a practical choice for ready-to-eat meals in everyday life.
Do lentils need pre-soaking before cooking?
Brown or green lentils do not require soaking; just wash under running water and cook directly for 20 minutes until they are soft and firm.
Can fresh cilantro be swapped for another herb?
Yes, cilantro is optional; use only finely chopped fresh parsley or add green onions for a milder herbal profile.
How to check if the salmon in the oven is perfectly cooked?
Gently press the center with a fork: the layers of meat should begin to loosen into moist petals with an opaque hue.
You might also like
