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Frozen Salmon With Lentils

February 2, 2022 by Elizabeth Murray | Affiliate Disclaimer
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This healthy salmon with lentils dinner can be made in less than 30 minutes and is super tasty! It’s loaded with protein and vital nutrients, and leaves you feeling light and energized. Ohh, and the best part? This cheap healthy meal for two costs under $15 to make!

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cheap healthy meals

The Health Benefits of Salmon With Lentils:

This cheap healthy fish recipe is absolutely loaded with nutritional benefits! Here, let’s break it down:

LentilsThese legumes are packed with B vitamins, magnesium, zinc, and potassium. 1 cup cooked lentils has about 17.9 grams of protein and 90% f your daily value of folate.
ArugulaAmong many benefits, this cruciferous vegetable is a source of glucosinolates, which are sulfur containing substances that have potential cancer fighting power.
SalmonSalmon is one of the best sources of the long-chain omega-3 fatty acids EPA and DHA, which have been shown to reduce inflammation, lower blood pressure, and decrease risk factors for disease. A 3.5-ounce (100-gram) serving of salmon contains 22–25 grams of protein. Salmon is also an excellent source of B vitamins, which are needed for energy production, controlling inflammation, and protecting brain health.
Lemon JuiceLemons are a good source of vitamin C, calcium, potassium and folate. They promote the production of digestive enzymes in the liver, helping eliminate waste from your body
Yellow Squash Yellow squash has little to no cholesterol, fat, or sodium. Yellow squash boast vitamins A and C, potassium, and fiber. It contains beta-carotene, a carotenoid that acts as an antioxidant which protects the body from free radicals
OnionOnions are dense in vitamin C, B vitamins and potassium. Onions contain antioxidants that fight inflammation, decrease triglycerides and reduce cholesterol — all of which may lower the risk of heart disease.
easy meals for two
cheap healthy fish recipes

The Cost:

Who said healthy eating has to break the bank?! Whether you are looking for budget meals for two, or healthy meals for a family, this recipe has you covered!

Dinner For Two

This is a fantastic budget meal for two!


  • 8 oz Frozen Salmon – $7.99
  • Onion – $.76
  • Yellow Squash – $.89
  • Arugula – $1.74
  • Lemon Juice – $.39
  • Lentils – $1.14
  • Olive Oil – $.44
  • Salt – $.01
  • Dried Dill – $.05
  • TOTAL – $13.42

Dinner For Four

Feed the whole family a super healthy meal for $26!


  • 16 oz Frozen Salmon – $15.98
  • Onion – $1.52
  • Yellow Squash – $1.78
  • Arugula – $3.48
  • Lemon Juice – $.78
  • Lentils – $2.28
  • Olive Oil – $.88
  • Salt – $.02
  • Dried Dill – $.10
  • TOTAL – $26.82
cheap healthy meals for two

Frozen Salmon VS. Fresh Salmon:

First of all, 70% of ‘fresh‘ fish that you see at the grocery store was frozen at some point. Since 85% of the seafood we eat is imported, it needs to be frozen to prevent spoilage on its trip to you. Freezing fish essentially freezes the nutritional value that it had at the time that it is frozen.

  • So no nutrients are lost in the freezing process!

Fresh salmon will typically run you 15-20% more money than frozen salmon of the same nutritional value.

frozen salmon recipes

How To Thaw Frozen Salmon:

The Overnight Way:

 Frozen salmon can be defrosted in the refrigerator overnight. The night before you are going to make the meal, place the frozen salmon in the refrigerator in a bowl or a rimmed dish so the water from the salmon doesn’t spill onto the other food in your fridge.

The Quick Way:

If you are looking to speed up the process, you can take the fish out of your freezer and submerge it in a bowl of cold water on the counter (if it is pre-wrapped. If it is not covered in plastic, place the salmon in a ziplock bag before submerging it in water).

Change the cold water every thirty minutes to prevent the salmon from coming to room temperature. You can also defrost salmon in hot water, but using cold water will preserve the texture of the fish and keep the salmon from entering the danger zone for microbial growth (40 to 140 degrees F).

It is important to cook the fish right after it has thawed to prevent bacteria growth.  

pan fried salmon recipes

Whats The White Stuff?

Have you ever thought that you had the perfect piece of salmon, only to find it excreting a weird white substance after cooking for a few minutes? Well, try not to be too grossed out.

That white substance is a protein called ‘albumin‘. When the salmon is heated up, the protein coagulates and becomes semi-solid. I find that I always have a little bit of albumin when cooking with frozen salmon.

Don’t worry, you can absolutely eat it, and it will not harm you! But if you find it gross, just scrape it off once the salmon is cooked through.

salmon and lentils

Did you make this frozen salmon recipe? It would mean so much to me if you would rate it below the recipe card and tag me in your creation on Instagram! @RecipeHippie

cheap healthy meals

Frozen Salmon With Lentils

This healthy dinner can be made in less than 30 minutes and is super tasty! It's loaded with protein and vital nutrients, and leaves you feeling light and energized.
Print Recipe Pin Recipe
Prep Time 5 mins
Cook Time 25 mins
Course Dinner
Cuisine American, healthy
Servings 2

Ingredients
  

  • 8 oz frozen salmon (two 4 ounce pieces) $7.99
  • 1 onion, peeled $.76
  • 1 yellow squash, stem removed $.89
  • 2 tbsp fresh lemon juice (juice of 1/2 of a lemon) $.39
  • 2.5 oz arugula (about 2 fist fulls), divided $1.74
  • 1 cup brown lentils $1.14
  • 2 tbsp olive oil $.44
  • 1/4 tsp table salt $.01
  • 1/4 tsp dried dill $.05

Total Price For Two: $13.41

    Instructions
     

    • Safely thaw frozen salmon filets. See blog post for safe thawing instructions.
    • Fill a large pot half way with water, and bring to a boil. Once boiling, pour in the lentils. Cover the pot, reduce the heat and simmer until the lentils are tender, but not mushy, about 20 minutes. When done, drain.
    • While the lentils are cooking: Make the lentil dressing – Take a handful of arugula (about 1.25 oz) and mince it. In a small bowl or ramekin, combine 1 tbsp of olive oil, 2 tbsp lemon juice, 1/4 tsp salt, and minced arugula. Mix well and set aside.
    • Chop up one onion and one yellow squash. Heat 1 tbsp of oil in a large skillet, and add the onion and squash. Push the vegetables to the sides of the skillet.
    • Sprinkle dried dill evenly over the flesh of the salmon.
    • Place the salmon filets skin side down in the middle of the pan. Cook until golden, about 4 minutes, then flip and cook an additional 4-5 minutes. Make sure you are stirring the vegetables on the outside of the pan while the salmon is cooking to prevent burning.
    • Place the drained lentils in a large mixing bowl, and mix in the lentil dressing, a handful of arugula and the cooked onion and squash. Spoon onto a plate, and top with a piece of salmon. Enjoy!
    Keyword frozen salmon recipe, salmon with lentils
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    Category: 30 Minute Meals, Dinner Recipes, Healthy Recipes, Mediterranean Diet Recipes, Recipes Using Frozen Food, Seafood recipes
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    My posts may contain affiliate links. Every one of the affiliate companies is a company that I stand by and believe in. If you choose to purchase something through their link on my website, you won’t pay a penny more, but I will receive a small commission. It helps me to continue to create great content for you! Thanks!

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    Hey, I’m Liz!

    I am SO thrilled to meet you!

    I’m a Physical Therapy Assistant turned food blogger, and love merging my intrigue for the human body with my passion for all things food! I’m here to show you that enjoying a Mediterranean diet doesn’t mean that you can only eat Mediterranean food! I can’t wait to show you how rewarding the MedDiet lifestyle can be!

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    About Me

    Hello! I am the recipe hippie, and I am here to give you a free spirited approach towards home cooking. When it comes to the ingredients you have available, I challenge you to reject your conventional notions around recipes and think outside of the box. Substitutions are encouraged! So open up your pantry, get creative and have fun. Some of the greatest things in life originated through improvisation!

    Hello! I am the recipe hippie, and I am here to give you a free spirited approach towards home cooking!

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