Lentil-Crusted Salmon with Spinach-Yogurt Dal & Apricot Chutney

Lentil-Crusted Salmon

with Spinach-Yogurt Dal & Apricot Chutney

20 MIN
2 Servings
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Vegetarian
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Carb Conscious
These meals have 48g or less of net carbs (total carbs minus dietary fiber) per serving. They replace refined carbohydrates from sources like white flour, rice, and cane sugar with high-fiber foods like fresh vegetables, fruits, and whole grains.
600 Calories Or Less
Coming in at 600 calories or less per serving, these recipes are ideal for those choosing to monitor their caloric intake without sacrificing flavor. The US Food & Drug Administration uses 2000 calorie daily intake for general advice. The 600 calorie cap equates to 30% of the total 2000 calories per day based on 3 meals per day with 200 calories remaining for snack or beverage.
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These recipes feature grains such as barley, quinoa, farro, orzo, couscous and more, handpicked by our Culinary team in collaboration with our Registered Dietitian.
Pescatarian
These recipes feature a wide array of nutritious seafood options like salmon, cod, tilapia, crab, and shrimp. While these dishes never contain meat, pork or poultry, they may contain animal derived ingredients such as milk, butter, cheese and/or honey.
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From the Test Kitchen

Here, we’re celebrating one of our favorite legumes by using it two ways. We’re coating the salmon fillets in lentil flour. A light dusting of this specialty ingredient (simply finely-ground lentils) creates a delicate crust with a hearty, toasty flavor. And as a side, we’re using whole lentils in a creamy dal—a traditional Indian stew. Ours features quick-cooking, golden lentils, mixed with spinach and creamy Greek yogurt.

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  • Nutrition
    PER SERVING
  • Calories
    700 Cals (est.)
fresh
ingredients
Lentil-Crusted Salmon with Spinach-Yogurt Dal & Apricot Chutney
Title
time-saving
tips & techniques
Ghee
step-by-step
instructions
Cook Along Triangle Created with Sketch.
Prepare the ingredients:
1 Prepare the ingredients:

Wash and dry the fresh produce. Pick the cilantro leaves off the stems; discard the stems. Peel and mince the ginger. Small dice the apricots.

Start the dal:
2 Start the dal:

In a large pot, heat half the ghee on medium-high until melted. Add half the ginger and half the spice blend. Cook, stirring frequently, 30 seconds to 1 minute, or until fragrant. Add the lentils and 1½ cups of water; season with salt and pepper. Heat to boiling on high. Once boiling, reduce the heat to medium and simmer 8 to 10 minutes, or until the lentils are tender and slightly broken down.

Make the apricot chutney:
3 Make the apricot chutney:

While the dal cooks, in a medium pan (nonstick, if you have one), heat the remaining ghee on medium-high until melted. Add the remaining ginger and spice blend. Cook, stirring frequently, 2 to 3 minutes, or until softened and fragrant. Add the apricots and ½ cup of water; season with salt and pepper. Cook, stirring occasionally, 2 to 3 minutes, or until most of the water has evaporated. Stir in the tamarind concentrate. Cook, stirring frequently, 30 seconds to 1 minute, or until thoroughly combined. Remove from heat; transfer to a bowl. Rinse and wipe out the pan.

Finish the dal:
4 Finish the dal:

Stir the spinach and Greek yogurt into the pot of dal. Cook, stirring constantly, 30 seconds to 1 minute, or until thoroughly combined and the spinach has wilted. Remove from heat and season with salt and pepper to taste. Set aside in a warm place.

Coat & cook the salmon:
5 Coat & cook the salmon:

Pat the salmon fillets dry with paper towels; season with salt and pepper on both sides. Place the lentil flour on a plate. Coat both sides of each fillet in the lentil flour, tapping off any excess. In the same pan used to make the chutney, heat 2 teaspoons of olive oil on medium-high until hot. Add the coated fillets and cook 3 to 4 minutes per side, or until golden brown and cooked to your desired degree of doneness. Remove from heat.

Plate your dish:
6 Plate your dish:

Divide the finished dal and cooked salmon fillets between 2 bowls. Garnish with the cilantro. Serve with the apricot chutney on the side. Enjoy!

Tips from Home Chefs

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Lentil-Crusted Salmon

Prepare the ingredients:
1 Prepare the ingredients:

Wash and dry the fresh produce. Pick the cilantro leaves off the stems; discard the stems. Peel and mince the ginger. Small dice the apricots.

2 Start the dal:

In a large pot, heat half the ghee on medium-high until melted. Add half the ginger and half the spice blend. Cook, stirring frequently, 30 seconds to 1 minute, or until fragrant. Add the lentils and 1½ cups of water; season with salt and pepper. Heat to boiling on high. Once boiling, reduce the heat to medium and simmer 8 to 10 minutes, or until the lentils are tender and slightly broken down.

Start the dal:
Make the apricot chutney:
3 Make the apricot chutney:

While the dal cooks, in a medium pan (nonstick, if you have one), heat the remaining ghee on medium-high until melted. Add the remaining ginger and spice blend. Cook, stirring frequently, 2 to 3 minutes, or until softened and fragrant. Add the apricots and ½ cup of water; season with salt and pepper. Cook, stirring occasionally, 2 to 3 minutes, or until most of the water has evaporated. Stir in the tamarind concentrate. Cook, stirring frequently, 30 seconds to 1 minute, or until thoroughly combined. Remove from heat; transfer to a bowl. Rinse and wipe out the pan.

4 Finish the dal:

Stir the spinach and Greek yogurt into the pot of dal. Cook, stirring constantly, 30 seconds to 1 minute, or until thoroughly combined and the spinach has wilted. Remove from heat and season with salt and pepper to taste. Set aside in a warm place.

Finish the dal:
Coat & cook the salmon:
5 Coat & cook the salmon:

Pat the salmon fillets dry with paper towels; season with salt and pepper on both sides. Place the lentil flour on a plate. Coat both sides of each fillet in the lentil flour, tapping off any excess. In the same pan used to make the chutney, heat 2 teaspoons of olive oil on medium-high until hot. Add the coated fillets and cook 3 to 4 minutes per side, or until golden brown and cooked to your desired degree of doneness. Remove from heat.

6 Plate your dish:

Divide the finished dal and cooked salmon fillets between 2 bowls. Garnish with the cilantro. Serve with the apricot chutney on the side. Enjoy!

Plate your dish:
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