Jamie Oliver’s Salmon and Lentils is a nutritious and flavorful dish that’s perfect for a light, satisfying meal. With tender, flaky salmon fillets served over a hearty bed of seasoned lentils, this recipe combines fresh, wholesome ingredients for a healthy and delicious dinner.
What Is Jamie Oliver’s Salmon and Lentils?
This recipe features pan-seared or baked salmon paired with lentils cooked with aromatic herbs and vegetables. The combination of omega-rich salmon and fiber-packed lentils makes it a well-balanced meal that’s quick and easy to prepare.
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Why You’ll Love This Recipe
- Healthy and Nutritious: Packed with protein, fiber, and healthy fats.
- Quick and Easy: Ready in under 30 minutes.
- Flavorful: The lentils absorb the aromatic herbs and seasoning beautifully.
- Versatile: Works well for both casual dinners and special occasions.
- One-Pan Option: Minimal cleanup for a hassle-free meal.
Ingredients Needed to Make Jamie Oliver’s Salmon and Lentils
- 4 salmon fillets (about 150g each) – Fresh and rich in flavor.
- 200g cooked lentils (Puy or green lentils) – Hearty and nutritious.
- 1 onion (finely chopped) – Adds sweetness to the lentils.
- 2 garlic cloves (minced) – For depth of flavor.
- 1 carrot (finely diced) – Adds color and texture.
- 1 celery stalk (finely diced) – Adds a savory note.
- 1 tbsp olive oil – For sautéing the vegetables.
- 1 tbsp fresh parsley (chopped) – For garnish.
- 1 tbsp balsamic vinegar – Adds tang to the lentils.
- 1 tsp Dijon mustard – Enhances the lentil flavor.
- Salt and pepper – To season.
- Lemon wedges – For serving.
Optional Add-Ins:
- Cherry tomatoes: For a burst of sweetness.
- Spinach leaves: For added greens.
Equipment Needed
- Non-stick skillet – To cook the salmon.
- Medium saucepan – For preparing the lentils.
- Spatula – For flipping the salmon.
- Serving dish – For plating the meal.
Instructions to Make Jamie Oliver’s Salmon and Lentils
Step 1: Cook the Lentils
- Heat olive oil in a medium saucepan over medium heat.
- Add the chopped onion, garlic, carrot, and celery. Sauté for 5-7 minutes, until softened.
- Stir in the cooked lentils, balsamic vinegar, Dijon mustard, salt, and pepper. Cook for another 3-4 minutes, allowing the flavors to meld.
Step 2: Prepare the Salmon
- Season the salmon fillets with salt and pepper.
- Heat a non-stick skillet over medium-high heat. Add a drizzle of olive oil.
- Place the salmon fillets skin-side down in the skillet. Cook for 3-4 minutes until the skin is crispy. Flip and cook for another 2-3 minutes until the salmon is cooked through.
Step 3: Combine and Garnish
- Spoon the lentils onto a serving plate.
- Top with the cooked salmon fillets.
- Garnish with fresh parsley and serve with lemon wedges.
What Goes Well with Jamie Oliver’s Salmon and Lentils
- Steamed Asparagus: A fresh and light side dish.
- Roasted Vegetables: Adds color and texture to the plate.
- Crusty Bread: Perfect for soaking up the juices from the lentils.
- Green Salad: Balances the meal with a crisp element.
- Mashed Potatoes: For a more indulgent pairing.
Expert Tips for the Best Salmon and Lentils
- Don’t Overcook the Salmon: Cook until just opaque for tender, flaky fillets.
- Use Fresh Herbs: Parsley, thyme, or dill enhance the flavors beautifully.
- Deglaze the Lentils: Add a splash of stock or wine for extra depth.
- Season Well: Lentils absorb flavors, so season generously.
- Add Greens: Stir in spinach or kale to boost nutrition.
Easy Variations of Jamie Oliver’s Salmon and Lentils
- Herb-Crusted Salmon: Coat the salmon with fresh herbs and breadcrumbs before cooking.
- Spicy Lentils: Add a pinch of chili flakes for heat.
- Vegetarian Lentils: Skip the salmon and top the lentils with grilled halloumi or roasted vegetables.
- Mediterranean Twist: Add olives, cherry tomatoes, and feta cheese to the lentils.
- Citrus-Glazed Salmon: Brush the salmon with a mixture of honey and orange juice before cooking.
Best Practices to Store Jamie Oliver’s Salmon and Lentils
- Refrigerate: Store leftovers in an airtight container in the fridge for up to 2 days.
- Reheat: Warm gently in a skillet over low heat, adding a splash of water to refresh the lentils.
- Freeze: Freeze the lentils (not the salmon) for up to 3 months. Thaw overnight and reheat before serving with freshly cooked salmon.
How Can I Make Jamie Oliver’s Salmon and Lentils Healthier?
- Use Skinless Salmon: Reduces fat content.
- Reduce Oil: Use a non-stick skillet to limit added oil.
- Add More Vegetables: Increase the amount of carrots, celery, or spinach.
- Limit Salt: Use low-sodium mustard and season sparingly.
Nutrition Value (Per Serving)
- Calories: 350 kcal
- Fat: 16g
- Carbohydrates: 22g
- Protein: 32g
- Fiber: 6g
Final Words
Jamie Oliver’s Salmon and Lentils is a quick, healthy, and flavorful dish that’s perfect for any occasion. The combination of tender salmon and hearty lentils creates a balanced meal that’s sure to please. Serve it with your favorite sides and enjoy a wholesome, satisfying dinner!
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Jamie Oliver Salmon And Lentils
- Prep Time: 10
- Cook Time: 20
- Total Time: 30 minutes
- Yield: 4 1x
- Category: Main Course
- Method: Pan-Searing and Simmering
- Cuisine: Mediterranean
Description
This recipe features pan-seared or baked salmon paired with lentils cooked with aromatic herbs and vegetables. The combination of omega-rich salmon and fiber-packed lentils makes it a well-balanced meal that’s quick and easy to prepare.
Ingredients
Scale
- 4 salmon fillets (about 150g each) – Fresh and rich in flavor.
- 200g cooked lentils (Puy or green lentils) – Hearty and nutritious.
- 1 onion (finely chopped) – Adds sweetness to the lentils.
- 2 garlic cloves (minced) – For depth of flavor.
- 1 carrot (finely diced) – Adds color and texture.
- 1 celery stalk (finely diced) – Adds a savory note.
- 1 tbsp olive oil – For sautéing the vegetables.
- 1 tbsp fresh parsley (chopped) – For garnish.
- 1 tbsp balsamic vinegar – Adds tang to the lentils.
- 1 tsp Dijon mustard – Enhances the lentil flavor.
- Salt and pepper – To season.
- Lemon wedges – For serving.
Optional Add-Ins:
- Cherry tomatoes: For a burst of sweetness.
- Spinach leaves: For added greens.
Instructions
Step 1: Cook the Lentils
- Heat olive oil in a medium saucepan over medium heat.
- Add the chopped onion, garlic, carrot, and celery. Sauté for 5-7 minutes, until softened.
- Stir in the cooked lentils, balsamic vinegar, Dijon mustard, salt, and pepper. Cook for another 3-4 minutes, allowing the flavors to meld.
Step 2: Prepare the Salmon
- Season the salmon fillets with salt and pepper.
- Heat a non-stick skillet over medium-high heat. Add a drizzle of olive oil.
- Place the salmon fillets skin-side down in the skillet. Cook for 3-4 minutes until the skin is crispy. Flip and cook for another 2-3 minutes until the salmon is cooked through.
Step 3: Combine and Garnish
- Spoon the lentils onto a serving plate.
- Top with the cooked salmon fillets.
- Garnish with fresh parsley and serve with lemon wedges.
