As a researcher, I spend a lot of time looking at why certain foods work so well together. It’s not just about flavor; it’s about nutritional synergy. Salmon (rich in amazing healthy fats) and lentils (a fiber powerhouse) are two ingredients I’m always recommending.
The challenge? Getting them into one, cohesive, delicious meal that doesn’t feel like a health experiment. For a long time, I’d make them separately.
This recipe is the solution. It’s the one-pan meal that finally cracked the code—a rich, savory lentil and tomato ragoût that simmers on the stovetop, which then becomes the perfect poaching bed for roasting the salmon right in the same skillet. It’s elegant, incredibly satisfying, and just works.
A Complete, Nourishing Meal in One Skillet
What I love most about this dish is how it delivers true satisfaction. This isn’t a “salmon with a side of lentils”; it’s a complete, integrated dish.
- The Ragoût: The lentils, tomatoes, olives, and capers break down into a thick, savory base that’s packed with plant-based protein and incredible fiber. It’s hearty and robust.
- The Salmon: Roasting the salmon on top of the ragoût is the key. The fish gently cooks, staying tender and moist, while its juices drip down and flavor the lentils.
It’s the kind of balanced, high-protein meal that keeps you full and energized for hours, and it’s built entirely on whole-food ingredients you can feel great about.
How This One-Pan Meal Comes Together
The process is simpler than it looks, and it’s all about building flavor in one pan. A large, oven-safe skillet is your best friend here.
- Build the Base: You’ll start by sautéing the aromatics—onion, bell pepper, and garlic.
- Simmer the Lentils: Stir in the rinsed lentils, herbs, and broth. You’ll let this simmer, covered, until the lentils are tender. This is where all the flavor infusion happens.
- Roast to Finish: Finally, you’ll stir in the tomatoes, olives, and capers, then nestle the salmon fillets right into the ragoût. The whole skillet goes into the oven for 15-18 minutes, just until the salmon is perfectly flaked.
A final squeeze of lemon juice and a sprinkle of fresh parsley and lemon zest at the end makes the whole dish vibrant and fresh.
More Mediterranean Favorites
If you love these robust Mediterranean flavors, this dish is just the beginning. While this one-pan ragoût is a hearty, all-in-one meal, sometimes I’m in the mood for something lighter.
For a different take on salmon, my Easiest Mediterranean Salmon in Foil is a go-to for a super-fast cleanup. And if you love lentils but want a fresh, bright side dish, you have to try this Mediterranean Lentil Salad—it’s perfect for lunches.
My Top Tips for Perfect Salmon and Lentils
- Rinse, Rinse, Rinse: The recipe card says it, but I’m saying it again: rinse your olives and capers. It’s the #1 trick to control the sodium while keeping that essential briny flavor.
- Lentil Choice: Brown or green lentils are best. They hold their shape and provide a great “bite.” Red lentils will break down and become too mushy for this ragoût.
- Don’t Scorch the Garlic: Add the minced garlic after the onions and peppers have softened, and cook for just one minute until fragrant. Burnt garlic will turn the whole dish bitter.
- Watch the Salmon: The “carry-over” cooking is real! I always pull my salmon from the oven when it just flakes. It will finish cooking in the hot skillet, ensuring it stays moist and tender, not dry.
Quick Questions
What if my lentils absorb all the liquid too fast?
This can happen depending on your stove’s heat or the age of your lentils. It’s an easy fix! Just stir in another ½ to 1 cup of hot vegetable broth or water to keep the lentils barely submerged while they finish cooking.
Can I make this with skinless salmon?
Absolutely. Skin-on helps keep the salmon moist, but skinless fillets will work perfectly fine. The cooking time will be the same.
How should I store leftovers?
Store in an airtight container in the refrigerator for up to 3 days. I find the lentil ragoût tastes even better the next day! Reheat gently in a saucepan or the microwave, being careful not to overcook the salmon.
Roasted Aegean Salmon with a Savory Lentil & Tomato Ragoût
Equipment
- Large (12-inch) oven-safe skillet or Dutch oven
- Cutting board
- Chef's knife
- Microplane or zester
Ingredients
- 6 skin-on salmon fillets boneless (approx. 5 oz / 140g each)
- 2 tablespoons extra virgin olive oil divided
- 1 medium red onion finely chopped
- 1 red bell pepper finely chopped
- 4 cloves garlic minced
- 1 cup dry brown or green lentils rinsed
- 2 cups low-sodium vegetable broth
- 3 cups cherry tomatoes halved
- ½ cup Kalamata olives rinsed and halved
- 2 tablespoons capers rinsed
- 1 teaspoon dried oregano
- ¼ teaspoon crushed red pepper flakes
- ¼ teaspoon fine sea salt
- ¼ teaspoon freshly ground black pepper
- 1 large lemon for zest and juice
- ½ cup fresh flat-leaf parsley chopped
Instructions
- Preheat oven to 400°F (200°C). Pat salmon dry. In an oven-safe skillet over medium heat, warm 1 tbsp olive oil; sauté onion and bell pepper 5–6 minutes. Add garlic; cook 1 minute.
- Stir in lentils, oregano, red pepper flakes, salt, and black pepper. Add broth; bring to a simmer.
- Reduce heat to low, cover, and cook 20–25 minutes at a gentle simmer, stirring once or twice. If liquid reduces too quickly, stir in ½–1 cup hot water or broth to keep lentils just submerged; cook until tender with slight bite.
- Uncover; stir in cherry tomatoes, olives, and capers. The mixture should be thick, not watery.
- Nestle salmon, skin-side down, into the ragoût; drizzle remaining 1 tbsp olive oil over the fillets.
- Transfer skillet to the oven; roast, uncovered, 15–18 minutes (for ~1-inch/2.5 cm thick fillets). The salmon is done when it flakes easily or reaches 145°F (63°C). For thinner fillets, begin checking at 12 minutes.
- Remove from oven. Squeeze the juice of half the lemon over the dish; garnish with parsley and the zest of the whole lemon. Serve immediately, spooning lentil ragoût onto plates and topping with a salmon fillet.
Notes
- Rinsing is Key: Do not skip rinsing the olives and capers. This single step significantly reduces the final sodium content without sacrificing their briny flavor.
- Skillet Choice: A well-seasoned cast-iron skillet works beautifully as it provides even heat on both the stovetop and in the oven.
- Don't Overcook Salmon: For the most tender and moist result, err on the side of undercooking. The salmon will continue to cook from residual heat after being removed from the oven.
Nutrition Facts
Per serving: 1/6 of the recipe- Calories: 502 kcal
- Protein: 37 g
- Total Fat: 26 g
- Saturated Fat: 4.3 g
- Carbohydrates: 29 g
- Dietary Fiber: 12 g
- Total Sugars: 7 g
- Added Sugars: 0 g
- Sodium: 386 mg
I hope this Roasted Salmon with Lentils becomes a new favorite in your home. It’s a truly satisfying, all-in-one meal that proves nourishing food can be the most delicious food on the table. Enjoy!
Emily Turner is the founder of dietareas.com, an independent wellness researcher, and a recipe developer. After a dual diagnosis of PCOS and prediabetes, she used her research skills to translate complex nutritional science (like the Mediterranean and DASH diets) into delicious, practical, and evidence-based recipes.
