Seared Salmon with Sautéed Fennel, Lentils & Dill
Prep Time: 10 Minutes
Total Time: 45 Minutes
Servings: 6
Ingredients
Directions
Nutrition
Ingredients
2 Tbsp (30 mL) canola oil, divided
1/2 cup (125 mL) thinly sliced red onion
1/2 cup (125 mL) thinly sliced fennel (reserve fronds)
1/2 cup (125 mL) halved cherry tomatoes
1 Tbsp (15 mL) lemon juice and zest
1 Tbsp (15 mL) chopped fresh dill (reserve some for garnish)
1/2 cup (125 mL) cooked green lentils
Directions
- Sauté onions and fennel with 1 Tbsp (15 mL) of oil in a medium pan until rendered and slightly golden. Stir in tomatoes and lentils and continue to cook for another 2-3 minutes or until hot. Stir in lemon juice, zest, and dill. Remove from stove and reserve.
- For the salmon: season each side of the fillets with salt and pepper. Heat a large sauté pan on medium-high heat. Once the pan is hot, add 1 Tbsp (15 mL) oil and lay the fillets down and cook for 3-4 minutes on each side or until desired doneness. Try to achieve a nice golden sear for best flavour and presentation. Remove the salmon from the pan once cooked.
- Lay fillets down on a platter or plate and top with the prepared fennel and lentil mixture. Garnish with fresh dill and fennel fronds and serve immediately.
Nutritional Information
- Serving Size: 1 salmon fillet and 1/4 cup (60 mL) lentil mixture
- Per serving:
- Calories 290
- Total Fat 12 g
- Saturated Fat 1.5 g
- Cholesterol 80 mg
- Carbohydrates 6 g
- Dietary Fibre 2 g
- Sugar 2 g
- Protein 37 g
- Sodium 230 mg