Description

Experience the heart of Mediterranean vitality with this one-pan masterpiece. We’ve elevated the classic baked salmon by nestling it in a rich, savory ragoût of brown lentils, bursting cherry tomatoes, and bell peppers. It’s a complete, high-fiber meal that delivers robust flavor through herbs and aromatics, not excess salt, making it both indulgent and impeccably healthy.

Ingredients

Scale

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)

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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: Calories: 514 | Total Fat: 26 g (Saturated Fat: 5.4 g) | Total Carbs: 31 g (Fiber: 6 g, Net Carbs: 25 g) | Protein: 38 g | Sodium: 361 mg

Disclaimer: Nutrition information is an estimate calculated using USDA data and is provided for informational purposes only. Actual values may vary based on ingredient brands, portion sizes, and cooking methods. This information is not medical advice. Consult a qualified healthcare professional for personalized guidance.

Nutrition

Calories: 514