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Post Workout High Protein Salmon: Pan-Seared Salmon with Lentils Recipe

Name: Post Workout High Protein Salmon: Pan-Seared Salmon with Lentils Recipe
Total time: 35 min
Yield: 320 g
Ingredients: salmon fillets 12 oz; dry green lentils 1 cup; carrot 1 piece; celery stalk 1 piece; yellow onion 0.5 piece; olive oil 2 tbsp; salt 1 tsp; black pepper 0.25 tsp; bay leaf 1 piece; fresh parsley 2 tbsp

French bistro meets gym food. Crispy salmon over lentils delivers double protein from fish and legumes — an underrated post workout combination.

Cook 35 min Difficulty NORMAL 472 kcal

#high protein #mediterranean #diabetic friendly #DASH

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Ingredients

Main ingredients

salmon fillets 12 oz
dry green lentils 1 cup
carrot 1 piece
celery stalk 1 piece
yellow onion 0.5 piece

Seasonings/Sauce

olive oil 2 tbsp
salt 1 tsp
black pepper 0.25 tsp
bay leaf 1 piece
fresh parsley 2 tbsp

Nutrition summary

Carbohydrates 35 g 29%

Protein 39 g 33%

Fat 16 g 38%

Serving size 320g

Cooking steps

1

Rinse lentils and combine with diced carrot, celery, onion, bay leaf, and salt in a saucepan. Add 3 cups water and bring to a boil over medium-high heat; then reduce heat to low and simmer, uncovered, for 20 minutes until lentils are tender but not mushy.
2

Meanwhile, pat salmon fillets dry with paper towels. Season both sides with salt and black pepper.
3

Heat 1 tablespoon olive oil in a nonstick skillet over medium-high. Once oil shimmers, add salmon fillets, skin-side down. Press gently for even crisping and sear for 4 minutes.
4

Flip salmon carefully; add remaining olive oil if needed. Continue cooking over medium heat for 2–3 more minutes until the flesh is just opaque and still moist inside.
5

Drain cooked lentils well, remove bay leaf. Mix in chopped fresh parsley, adjust seasoning to taste. Divide lentils between serving plates and place salmon fillets on top. Serve immediately.

Personalized Q&A

Q. What's the key ingredient in this recipe?

Salmon fillets and lentils are the twin stars here—they provide both intense flavor and a powerful protein boost. Salmon brings richness and umami, while lentils add hearty texture and earthiness, making the dish satisfying and highly nutritious.

Q. What is the most important cooking step for perfect salmon texture?

The crucial step is searing the salmon fillets skin-side down over medium-high heat for at least 4 minutes. Pressing gently ensures a crisp skin while controlling the heat prevents the flesh from drying out. This maintains moisture and results in a tender, flaky finish.

Q. How do you prevent lentils from becoming mushy or undercooked?

Simmer lentils over low heat, uncovered, for 20 minutes. Stir occasionally and test for tenderness. Stop cooking as soon as they're soft yet hold their shape; overcooking makes them mushy, while undercooking leaves them tough. Proper timing is key here.

Q. How many calories and protein does each serving provide?

Each serving offers about 472 kcal and a robust 39 grams of protein, making it ideal for post workout recovery. The protein-to-carb ratio is balanced at 33% protein and 29% carbs, supporting muscle repair and satiety.

Q. Which tags best describe the nutritional profile of this recipe?

Based on the nutrition per serving—high protein content, moderate carbs, and Mediterranean ingredients—this recipe qualifies as 'high protein', 'mediterranean', 'diabetic friendly', and 'DASH'. The combination suits post workout and heart-healthy nutrition needs.

Post Workout High Protein Salmon: Pan-Seared Salmon with Lentils Recipe

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