Some meals are “good for you” but lacking in flavor. Others are scrumptious but a far cry from nutritious. And then some dishes check all the boxes. Case in point: our Salmon over Lentils with Mustard Vinaigrette. French lentils, cooked with onion, carrot, celery and garlic, are hearty and delicious — and the kind of carbohydrate that treats your blood sugar right. The salmon, chock full of heart-healthy omega-3, cooks quickly and easily under the broiler. And the mustard vinaigrette unifies the dish deliciously!
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For the lentils:
1 tablespoon extra virgin olive oil
1 yellow onion, chopped
2 medium carrots, cut into ¼-inch dice
1 rib celery, chopped
1 clove garlic, chopped
1 cup French lentils (lentils du puy)
¼ teaspoon kosher salt
For the vinaigrette:
1 tablespoon Dijon mustard
1 tablespoon red wine vinegar
4 teaspoons extra virgin olive oil
1 tablespoon chopped fresh flat-leaf parsley, plus more for sprinkling
For the salmon:
4 4-ounce pieces skinless salmon filet, about 1 inch thick
1/8 teaspoon fresh ground black pepper
- For the lentils, in a medium saucepan, heat the oil over medium-high heat. Stir in the onion, cover tightly, and cook, stirring occasionally, for 5 minutes. Add the carrots, celery and garlic. Cover tightly, and cook, stirring occasionally, for 6 to 7 minutes, until tender.
- Add the lentils, 3 cups of water and the salt. Let come to a boil then reduce the heat to simmer, uncovered, stirring occasionally, for 30 to 35 minutes, or until the lentils are tender and the water is absorbed.
- For the vinaigrette, in a small bowl, whisk together the mustard, vinegar, and oil. Stir in the parsley.
- Heat the broiler (with the oven rack about 4 inches from the top) to high.
- Season the salmon with the pepper. Broil for 4 to 5 minutes – you can check for doneness by inserting the tip of a paring knife into the thickest part of the salmon. If it flakes easily but still has a slightly darker orange center, then it’s done. If not, or if you like it cooked more, broil 1 to 2 minutes more.
- Divide the lentils among bowls and top with the salmon. Spoon the vinaigrette over the salmon and sprinkle on a little more parsley.
Nutrition information (per serving)
Makes 4 servings.
298 calories, 14 g total fat, 1 g saturated fat, 27 g protein, 15 g carbohydrate, 5 g dietary fiber, 3 g sugar, 0 g added sugar, 45 mg cholesterol, 393 mg sodium
Source: Developed by Sara Quessenberry for Cleveland Clinic Wellness.