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Poached Salmon & Lentil Salad

April 22, 2016


I try to eat a lot white and lean protein, mostly from fish and chicken, these are heathy protein intakes. More often than not, I poach salmon.


The first time I heard the term “poach” I must admit I was intimidated by it. After trial and error, I realized there was not much to it.


This recipe is a bonus recipe, because it has also the lentil salad. Then again, shamefully I must admit I had lentil salad just a year ago, I’ve always eating lentils in stews or soups, never in salad, and if you also haven’t tried, you are missing a lot.

This recipe yields 2 portions.





3 cups of dry lentils (boiled to tender and drained)


1 tablespoon of Dijon mustard


1 tablespoon of dry dill


2 small red onions (chopped)


1 lemon (juiced and zested)


2 salmon fillets (skin-in)


½ cup of dry white wine (I used: sauvignon Blanc)


½ cup of water


5 sprigs of parsley


Salt and Pepper to taste





1. In a bowl add: lentils, mustard, 1/2 dill, onions, ½ of the lemon juice and ½ of zest, salt and pepper to taste put in the fridge let it chill.


2. Season the salmon fillets with salt and pepper.


3. In a sauté pan bring to a simmer: wine and water. Place the sprigs of parsley and ½ dill.


4. Place the salmon skin down on the pan and cover. Cook for 5 to 7 minutes (depending on the thickness). Serve warm or cold.





1. Tomato salad and artisan bread are always great companions to any meal, what I usually like to do is a tomato medley salad with a simple vinaigrette and add oats/nuts to the baking goods.




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