Pan Seared Salmon with Caper Herb Vinaigrette and French Lentil Salad
Crispy pan seared salmon topped with a zesty caper herb vinaigrette and served alongside a flavorful French lentil salad. A healthy and nutritious main course recipe that is naturally gluten free and dairy free.
Ingredients
French Lentil Salad:
- 1 large celery rib finely diced
- 1 medium carrot peeled, and finely diced
- 1 dried bay leaf
- 1 large garlic clove smashed
- 1 cup French (Puy) green lentils picked over and rinsed
- kosher salt
- ½ cup raw walnuts
- 1 teaspoon Dijon mustard
- zest of ½ lemon, plus 1 tablespoon lemon juice
- 1 tablespoon red wine vinegar
- 1 tablespoon extra virgin olive oil
- ½ small red onion finely diced
- 5 oil-packed sun-dried tomatoes finely chopped
- ¼ cup finely chopped flat leaf parsley
- 1 tablespoon finely chopped fresh dill
- freshly ground black pepper
Caper Herb Vinaigrette:
- 1 small shallot finely diced (roughly 1/4 cup)
- 2 tablespoons drained capers roughly chopped
- zest of ½ lemon, plus 3 tablespoons lemon juice
- ¼ cup extra virgin olive oil
- ¼ cup chopped cilantro leaves
- 2 tablespoons finely chopped fresh dill
- 1 tablespoon finely chopped flat leaf parsley
- 1 tablespoon finely chopped basil optional
- kosher salt
- freshly ground black pepper to taste
Pan Seared Salmon:
- 4 (4-5 ounce) wild Alaskan salmon fillets
- kosher salt
- avocado oil or other high smoke point cooking oil, for cooking
Instructions
- Prepare the French Lentil Salad: Combine the diced celery, diced carrot, bay leaf, smashed garlic clove, rinsed and drained French green lentils, and 1 teaspoon (Diamond Crystal brand) kosher salt in a medium saucepan. Add cold water to cover the lentils by 2 to 3 inches.
- Bring the mixture to a boil, stir, reduce the heat to a simmer, and cook the lentils for about 20 minutes or until tender yet firm - be sure to check them after the first 15 minutes of cooking. Drain in a fine-meshed sieve and discard the bay leaf. Transfer to quarter sheet pan, spreading them into a thin layer to cool (or alternatively, a large mixing bowl). Allow the lentils to cool to room temperature.
- Meanwhile, toast the walnuts on the stovetop. Preheat a small skillet over medium-high heat. Add the walnuts to the pan, and stir continously until fragrant and they are beginning to brown. Remove from the heat and immediatley transfer the nuts to a bowl. Allow them to cool completely before roughly chopping. Set aside.
- In a large mixing bowl, whisk together the Dijon mustard, lemon zest, lemon juice, red wine vinegar, and extra virgin olive oil until emulsified. Add the cooked lentil mixture and toss gently to coat. Add the diced onion, chopped sun-dried tomatoes, parsley, dill, and toasted chopped walnuts. Toss gently to combine. Season to taste with salt and pepper. Set aside until ready to serve. If prepping ahead, refrigerate the lentil salad in an airtight container for up to 3 to 5 days.
- Prepare the Caper Herb Vinaigrette: Combine the diced shallot, capers, lemon zest, lemon juice, olive oil, and chopped herbs in a small mixing bowl. Season to taste with salt and pepper. It should be puckery and acidic, but feel free to add another tablespoon of extra virgin olive oil if desired to dilute the acidity.
- Prepare and Pan Sear the Salmon: Pat the salmon fillets dry (on both sides) with paper towels, and allow to come to room temperature slightly. Just before cooking, season both sides with kosher salt.
- Preheat a large stainless steel skillet set over medium-high heat. *Avoid over-crowding the pan by cooking the fish in batches if necessary. Water should dance on the surface on it is ready. Add 1 to 2 tablespoons of avocado oil (or another high smoke-point cooking oil).
- Once the oil is shimmering, gently place the salmon fillets, skin-side down, into the skillet. Reduce the heat slightly. Press the fillets down in the pan with a flat heatproof fish spatula for the first 10 seconds of cooking or so – this will prevent the salmon skin from curling as it cooks. Contine cooking the salmon, skin-side down, until the flesh is cooked roughly ¾ of the way up the fillet, and the skin is crispy and rendered. If the fish is sticking, it is most likely not ready to be flipped. Flip the salmon fillets and cook briefly for 10 seconds or so on the fesh side or until an instant thermometer inserted in center of fillets reads between 120°F degrees (medium rare).
- Transfer to a plate, skin side up, and lightly sprinkle with kosher salt. Allow to rest for a minute or two as you assemble the dishes.
- Assemble and Serve: Place a spoonful of the French lentil salad in the center of each serving plate. Top with the pan seared salmon, crispy skin side up. Spoon a generous spoonful of caper herb vinaigrette over the fish (or serve on the side) and serve immediately.
Serving: 1serving, Calories: 486kcal, Carbohydrates: 22g, Protein: 21g, Fat: 37g, Saturated Fat: 5g, Polyunsaturated Fat: 30g, Cholesterol: 36mg, Sodium: 648mg, Fiber: 8g, Sugar: 4g