Mediterranean Grilled Salmon with Creamy Zucchini and Boiled Lentils
This dish features tender grilled salmon served alongside creamy zucchini ribbons and hearty boiled lentils. The Mediterranean flavors come through with olive oil, lemon, garlic, and fresh herbs, making it both light and satisfying.
⏱ Time
Prep time: 15 minutes
Cook time: 25 minutes
Total time: 40 minutes
Ingredients
For the Salmon
4 salmon fillets (150–180 g / 5–6 oz each), skin on
2 tbsp olive oil
Juice & zest of 1 lemon
2 cloves garlic, minced
1 tsp dried oregano
Salt & black pepper, to taste
For the Creamy Zucchini
2 medium zucchini, sliced into thin ribbons or half-moons
1 tbsp olive oil
1 small shallot or onion, finely chopped
1 clove garlic, minced
⅓ cup Greek yogurt (or crème fraîche for richer flavor)
2 tbsp Parmesan or crumbled feta
1 tbsp fresh dill or parsley, chopped
Salt & black pepper, to taste
For the Lentils
1 cup green or brown lentils, rinsed
3 cups vegetable or chicken broth
1 bay leaf
½ tsp cumin (optional, for warmth)
Salt, to taste
Instructions
Step 1: Cook the lentils
1. In a saucepan, combine lentils, broth, bay leaf, and cumin.
2. Bring to a boil, reduce heat, and simmer uncovered for 20–25 minutes until tender but not mushy.
3. Drain excess liquid, remove bay leaf, season with salt, and set aside.
Step 2: Grill the salmon
1. Mix olive oil, lemon zest & juice, garlic, oregano, salt, and pepper in a bowl.
2. Brush the mixture over the salmon fillets.
3. Preheat a grill pan or outdoor grill to medium-high heat.
4. Grill salmon, skin side down, for 4–5 minutes per side (depending on thickness) until just cooked through.
Step 3: Prepare the creamy zucchini
1. In a skillet, heat olive oil over medium heat.
2. Add shallot and sauté 2 minutes until softened.
3. Add garlic and zucchini; cook 3–4 minutes until tender but still bright.
4. Remove from heat; stir in Greek yogurt, Parmesan/feta, and dill. Season with salt and pepper.
Step 4: Assemble the dish
Plate the lentils as a base, add a portion of creamy zucchini on the side, and place grilled salmon on top.
Drizzle with a little extra olive oil and serve with lemon wedges.
Notes & Tips
Crispy salmon skin: Pat salmon dry and don’t move it while it’s grilling.
Make ahead: Cook lentils up to 2 days in advance; reheat with a splash of broth.
Variation: Add cherry tomatoes or roasted red peppers to the lentils for extra Mediterranean flavor.
Light version: Use zucchini noodles instead of ribbons for fewer carbs.
❓ Frequently asked questions FAQs
Q: Can I use canned lentils?
Yes — rinse and drain 2 cups canned lentils, then warm with olive oil and herbs instead of boiling.
Q: Can I bake the salmon instead of grilling?
Yes — bake at 200°C (400°F) for 12–15 minutes.
Q: Can I make this dairy-free?
Yes — substitute Greek yogurt with coconut yogurt or cashew cream, and skip Parmesan/feta.
ℹ️ Nutritional Information
Calories: 490
Protein: 40 g
Fat: 20 g
Carbohydrates: 32 g
Fiber: 9 g
Sugar: 6 g
Sodium: 430 mg