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Fish, Meal soups and plant based

Roasted salmon with beluga lentils and herb yogurt

Roasted salmon with beluga lentils and herb yogurt is a fish dish for 4 people, ready in 40 minutes, rated easy, at about €4.00 per person. The key is cooking the salmon so it stays slightly translucent at the center, and seasoning the lentils while still warm so they absorb the flavors.

Tonight, a roasted salmon fillet, set on glossy beluga lentils, with a fresh herb yogurt sauce.

Roasted salmon with beluga lentils and herb yogurt
Total time
40 min
Difficulty
Easy
Cost per person
€4.00
Calories per person
630 kcalcalculated by Kiloach, your weight coach
Season
Fall, Winter, Spring

Oven roasted salmon stays tender and slightly translucent in the middle, sitting on beluga lentils that keep their black color, shine and firm bite. The herb yogurt sauce, brightened with dill, chives and lemon, brings a freshness that balances the richness of the fish. It is a clean looking plate that feels different from plain grilled salmon.

This is the kind of dinner that works on a busy weeknight just as well as when you have guests over without extra effort. The prep stays simple, the oven does most of the work while you make the sauce and season the lentils. Reach for it when you want a meal that looks put together without spending your whole evening in the kitchen.

The ingredients

4 people

Fish counter

  • Salmon fillets 4

Pantry

  • Beluga lentilsoften in the pantry 250 g
  • Wine vinegaroften in the pantry 1 tbsp
  • Olive oiloften in the pantry 4 tbsp
  • Saltoften in the pantry 1 pinch
  • Pepperoften in the pantry 1 pinch

Fruits and vegetables

  • Carrot 1
  • Shallots 2
  • Dill 1 bunch
  • Chives 1 bunch
  • Lemon 1

Dairy

  • Greek yogurt 250 g

Allergens Fish, Lactose

The step by step recipe

  1. Cook the beluga lentils with the diced carrot in unsalted water, then drain them. 25 min

    Beluga lentils stay black and firm, don't overcook them.

  2. Make the sauce by mixing the yogurt with chopped dill and chives, lemon juice, salt and pepper.

    Let it rest in the fridge, the herbs infuse the yogurt.

  3. Toss the warm lentils with the chopped shallots, vinegar, 2 tablespoons of oil, salt and pepper.

    Season while the lentils are still warm, they absorb flavor better.

  4. Preheat the oven to 200°C, oil the salmon fillets, season with salt and pepper and roast. 12 min

    The salmon should stay slightly translucent at the center.

  5. Plate the lentils, place the salmon on top and spoon over the yogurt sauce.

    Save a few chopped herbs for the top of the plate.

Our tips to get it right

  • Pick salmon fillets of the same thickness so they all finish cooking at the same time in the oven.
  • Rinse the beluga lentils before cooking to remove excess starch and keep a clean bite once cooked.
  • Taste the yogurt sauce before serving, the lemon should be noticeable without overpowering the herbs.

The variations

  • Swap the salmon for cod or trout, adjusting the cooking time based on the thickness of the fillet.
  • For a vegetarian version, replace the salmon with pan seared smoked tofu or roasted vegetables like cauliflower.
  • To save time, use canned, already cooked beluga lentils, you just need to warm and season them.

What to serve it with

  • A sharply dressed green salad
  • Grilled country bread
  • A glass of dry white wine

Storage

Store the lentils and salmon separately in sealed containers for up to 2 days in the fridge. Reheat the salmon gently in a pan or the oven to avoid drying it out, and keep the yogurt sauce cold without reheating it. Freezing is not recommended, the yogurt separates and the salmon loses its texture.

Questions about this dish

How do you know when the salmon is cooked just right?

Press the fillet gently with a fork, the flesh should flake easily at the edges while staying translucent in the center. Count about 12 minutes at 200°C for a standard fillet.

Can you replace beluga lentils with another type?

French green lentils work well as a substitute, with a similar cooking time. Avoid red lentils, they turn too soft and won't hold the same texture.

Can you make this dish ahead of time?

You can cook the lentils and make the yogurt sauce a few hours ahead, keeping them chilled separately. It's best to roast the salmon right before serving to keep its texture.

What kind of yogurt works best for the sauce?

Greek yogurt gives a thick texture that clings well to the warm salmon. Plain regular yogurt also works, the sauce will just be a bit more liquid.

How long does it take to make roasted salmon with beluga lentils and herb yogurt?

Count 40 min in total, prep and cooking included. The recipe is rated “easy”.

How many calories are in roasted salmon with beluga lentils and herb yogurt?

About 630 kcal per serving, for a recipe meant for 4 people. Calories are calculated by Kiloach, your weight coach, the app that partners with Mon Chou.

How much does roasted salmon with beluga lentils and herb yogurt cost?

About €4.00 per serving, or €16.00 for 4 people, based on average supermarket prices.

What allergens does this recipe contain?

This recipe contains fish, lactose. Always check the labels of the products you buy.

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