Salmon with rocket & lentils
Indulge in a delightful and healthy Salmon with Rocket & Lentils recipe. Featuring tender salmon fillets, fresh arugula, flavorful garlic, wholesome canned lentils, and juicy tomatoes, all drizzled with olive oil and seasoned to perfection. Easy to make and perfect for a nutritious dinner.
- 09 Mar 2024
- Cook time 10 min
- Prep time 10 min
- 4 Servings
- 7 Ingredients
Salmon with rocket and lentils is a delicious and nutritious meal that’s quick and easy to prepare. The combination of tender salmon, peppery arugula (rocket), and hearty lentils creates a balanced dish that’s perfect for any occasion. This recipe is packed with flavors and nutrients to keep you satisfied and energized.
Ingredients:
Instructions:
- Preheat your oven to 400°F (200°C).
- Season the salmon fillets with salt and pepper on both sides.
- Heat 1 tablespoon of olive oil in an oven-safe skillet over medium-high heat.
- Sear the salmon fillets, skin-side down, for about 3-4 minutes, until the skin is crispy.
- Flip the fillets over and cook for an additional 2 minutes.
- Transfer the skillet to the preheated oven and bake for another 7-10 minutes, or until the salmon is cooked through and flakes easily with a fork.
- While the salmon is baking, heat the remaining 1 tablespoon of olive oil in a separate large skillet over medium heat.
- Add the minced garlic and sauté for about 1 minute until fragrant.
- Add the chopped tomatoes and cook for about 3-4 minutes, until they begin to soften and release their juices.
- Stir in the drained and rinsed lentils into the skillet with the tomatoes.
- Cook for another 2-3 minutes, allowing the lentils to heat through and absorb some of the tomato and garlic flavors.
- Season with salt and pepper to taste.
- Remove the skillet from the heat and gently fold in the arugula, letting the residual heat wilt the leaves slightly.
- On each plate, arrange a generous portion of the lentil and arugula mixture.
- Place the cooked salmon fillets on top of the lentil and arugula mixture.
- Serve immediately, garnished with a drizzle of olive oil if desired.
Tips:
- Ensure the salmon is cooked to your desired doneness. A good rule of thumb is to cook it for about 4-6 minutes per side, depending on the thickness.
- Be gentle when mixing the arugula with the lentils and tomatoes to keep the greens from wilting too much.
- For extra flavor, consider adding a splash of lemon juice or balsamic vinegar just before serving.
- Preheat the oven or stovetop to the appropriate temperature before cooking the salmon to ensure even cooking.
- Use fresh garlic for a more intense and aromatic flavor.
With just a few simple steps, you can whip up this delightful Salmon with rocket and lentils dish. Not only is it a breeze to make, but it's also a healthy and savory option for lunch or dinner. Enjoy this delectable meal that’s both wholesome and full of flavor!
| Nutrition Facts | |
|---|---|
| Serving Size | 430 grams |
| Energy | |
| Calories 360kcal | 14% |
| Protein | |
| Protein 45g | 30% |
| Carbohydrates | |
| Carbohydrates 27g | 8% |
| Fiber 10g | 26% |
| Sugar 6g | 6% |
| Fat | |
| Fat 16g | 18% |
| Saturated 2.43g | 8% |
| Cholesterol 80mg | - |
| Vitamins | |
| Vitamin A 140ug | 15% |
| Choline 210mg | 37% |
| Vitamin B1 0.36mg | 30% |
| Vitamin B2 0.29mg | 23% |
| Vitamin B3 16mg | 97% |
| Vitamin B6 1.35mg | 80% |
| Vitamin B9 230ug | 57% |
| Vitamin B12 7ug | 294% |
| Vitamin C 22mg | 25% |
| Vitamin E 1.58mg | 11% |
| Vitamin K 33ug | 29% |
| Minerals | |
| Calcium, Ca 80mg | 6% |
| Copper, Cu 0.45mg | 0% |
| Iron, Fe 4.64mg | 42% |
| Magnesium, Mg 110mg | 25% |
| Phosphorus, P 670mg | 53% |
| Potassium, K 1380mg | 41% |
| Selenium, Se 54ug | 102% |
| Sodium, Na 140mg | 9% |
| Zinc, Zn 2.26mg | 21% |
| Water | |
| Water 340g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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