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, like our Salmon Over Lentils With Mustard Vinaigrette. French lentils, cooked with onion, carrots, 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!
1 tablespoon extra virgin olive oil
1 yellow onion, chopped
2 medium carrots, cut into 1/4-inch dice
1 rib celery, chopped
1 clove garlic, chopped
1 cup French lentils (lentils du puy)
1/4 teaspoon kosher salt
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
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 longer.
- 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
Total fat: 14 g
Saturated fat: 1 g
Protein: 27 g
Carbohydrate: 15 g
Dietary fiber: 5 g
Sugar: 3 g
Added sugar: 0 g
Cholesterol: 45 mg
Sodium: 393 mg
— Developed by Sara Quessenberry for Cleveland Clinic Wellness.