How to Make the Perfect Salmon and Lentil Stew
Mediterranean · Medium · 40 min · 4 servings
This warming and deeply satisfying stew brings together flaky salmon and protein-dense red lentils in a fragrant tomato-based broth that is perfect for colder months. Each bowl contains over 38 grams of protein and the lentils provide exceptional fiber that keeps you full for hours.
Why this recipe works
This Salmon and Lentil Stew recipe has been crafted to deliver restaurant-quality results in your home kitchen. At just 40 minutes from start to finish, it fits perfectly into a busy schedule without sacrificing flavor. Each serving comes in at 440 calories with 38g of protein, making it a balanced choice for any meal.
What you will need
This recipe uses 6 simple ingredients that you can find at any grocery store:
- 1.5 pounds salmon fillet cut into chunks
- 1 cup dry red lentils rinsed
- 1 can crushed tomatoes
- 3 cups low-sodium fish or vegetable broth
- 2 teaspoons cumin
- 3 cloves garlic minced
Step by step instructions
Step 1: Build the Flavor Base
Heat a large heavy-bottomed pot or Dutch oven over medium heat with a drizzle of olive oil. Add the minced garlic and cumin and cook stirring constantly for 60 seconds until fragrant. Be careful not to let the garlic brown too much as it will turn bitter.
Step 2: Add Lentils and Broth
Pour in the rinsed red lentils, crushed tomatoes, and broth. Stir everything together to combine. Bring the mixture to a boil over high heat then reduce heat to medium-low and simmer uncovered until the lentils are almost completely tender.
Step 3: Add the Salmon
Season the salmon chunks generously with salt and pepper. Gently nestle the salmon pieces into the simmering stew. Cover the pot and cook until the salmon is just cooked through and flakes easily when pressed with a fork. Do not stir vigorously as this will break up the fish too much.
Step 4: Finish and Serve
Taste the stew and adjust seasoning with additional salt, pepper, or a squeeze of fresh lemon juice if desired. Ladle the stew into deep bowls making sure each serving gets a generous portion of salmon. Serve with crusty bread or over couscous if you prefer.
Easy substitutions
Missing an ingredient? Here are some swaps that work perfectly:
- red lentils → green or brown lentils noting they require a longer cooking time
- fish broth → chicken broth or water with an additional pinch of salt
Common mistakes to avoid
Watch out for these pitfalls that can affect your results:
- Adding the salmon too early in the cooking process causing it to become overcooked and dry by serving time
- Not rinsing the lentils before adding them which can result in a slightly bitter and gritty stew
Nutrition facts
Per serving: 440 calories, 38g protein, 42g carbs, 12g fat, 14g fiber.
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