Salmon and Warm Lentil Salad

29 Jul

This is by far one of the easiest meals I have ever cooked in my life, and it was tasty. It’s a great choice for a light dinner option, perfect for days like today when it was warm and muggy – too hot for a roast dinner, but too miserable for a BBQ. I must admit though, I made a mistake. I tried to use some left over Romaine lettuce as a substitute for the rocket and although it still tasted nice, I can imagine that the rocket would add another dimension of flavour and would be able to cope with the heat of the lentils a little better than the lettuce did. I baked the salmon in the oven instead of frying it as I felt it would be a healthier option. All in all it was a pretty healthy meal, and relatively low in calories for a dinner option – coming in at around 450kcal.

The health benefits of salmon are well known: it is a fish high in omega-3 fatty acids, vitamin D (important for bone health, and a good mood), vitamin B12 (important for a healthy nervous system) and is a good source of selenium (important in antioxidant function), magnesium and vitamin B6. It has been linked to reduced cardiovascular problems, joint problems (slightly controversial) and lower rates of certain types of cancer. All in all, it’s a good fish. And it tastes jolly good. Lentils are high in fibre, helping to maintain a healthy digestive system, and are important in regulating blood sugar (preventing sugar spikes and crashes). They’re also relatively high in protein (important for growth and repair of cells in the body) and iron (important in helping your blood to carry oxygen – and particularly important for women during their menstrual period, when they are at slightly higher risk of anaemia).

So, the recipe:

  • 190g green lentils
  • Salt and pepper to taste
  • Olive oil
  • 2 salmon fillets
  • 2 tbsp balsamic vinegar
  • 2 tsp Dijon mustard
  • 1/4 red onion, chopped
  • 150g rocket
  • 1 lemon, quartered

1. Add the lentils to a pan of boiling water, with a pinch of salt, and boil for around 30 minutes stirring occasionally. Drain and leave to cool.

2. Drizzle a little oil over the salmon and season with salt and pepper. Place in a oven proof dish and bake for ~18 minutes at 180C.

3. Mix the vinegar, mustard, onion and rocket and add to the lentils. Stir to combine.

4. Serve the lentils with the salmon and wedges of lemon.

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