Receita Solta

Prenatal Vitality: Roasted Salmon, Lentils, and Citrus

A burst of nutrients for the most special journey.

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Equipe Receita Solta

Prenatal Vitality: Roasted Salmon, Lentils, and Citrus
Prep Time20 min
Cook Time25 min
Servings4 servings
DifficultyMedium
Calories580 kcal

Resumo para quem tem pressa

"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."

Discover how a vibrant and flavorful dish can nourish mother and baby, providing essential elements for a healthy pregnancy, such as folic acid and vitamin B12. Approximate calories: 480 kcal per serving.

O Que Você Precisa Saber

- Baking to the exact point: baking the salmon at 200°C (400°F) for 12 to 15 minutes retains the internal moisture and tenderness of the fillet. - Al dente lentils: cooking in water or broth for 20 minutes preserves the shape of the grains without falling apart. - Integrated citrus vinaigrette: the orange, lemon, and mustard sauce adds freshness to the earthy profile of the grains.

Ingredients

Ingredients

  • 4 units (approx. 150g each) Fresh salmon fillets
  • 1 tablespoon Extra virgin olive oil
  • 1/2 teaspoon Sea salt
  • 1/4 teaspoon Freshly ground black pepper
  • 1 cup Green or brown lentils
  • 3 cups Water or vegetable broth
  • 1/2 unit (finely chopped) Small red onion
  • 1/2 unit (chopped into small cubes) Red bell pepper
  • 1/4 cup (chopped) Salsa fresca
  • 1/4 cup (chopped, optional) Fresh cilantro
  • 3 tablespoons Extra virgin olive oil (for the sauce)
  • 2 tablespoons Suco de limão siciliano fresco
  • 1 tablespoon Fresh orange juice
  • 1 teaspoon Dijon mustard
  • 1 unit (mashed) Small garlic clove
  • Pitada Sal e pimenta-do-reino (para o molho)
  • A gosto (baby spinach, arugula, optional) Assorted green leaves
  • A gosto (optional) Avocado slices
  • A gosto (optional) Toasted sesame seeds

Instructions

Instructions

1

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.

2

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.

3

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.

4

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.

5

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.

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Chef 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. - Filés de salmão: 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 You Freeze It?

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

As lentilhas precisam de demolho prévio antes de cozinhar?

Lentilhas pardas ou verdes não requerem demolho; basta lavar em água corrente e cozinhar direto por 20 minutos até ficarem macias e firmes.

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.

Esta salada de lentilhas pode ser consumida gelada?

Sim, a salada é muito versátil e preserva excelente sabor quando resfriada, sendo uma escolha prática para refeições prontas no dia a dia.

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.

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