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Nutrition Facts

Serving Size
Amount Per Serving
% Daily Value
Total Fat 9g24%
Sodium 202mg
Total Carbohydrate 29g34%
 Dietary Fiber 7g8%
Protein 50g59%
Prep Time
Cook Time
Total Time

15 min.

40 min.

55 min.



Baked Salmon with Green Lentils

Based on a French dish that is normally served with fried salmon and butter, in this version we oven bake the salmon and remove the butter. Note that lentils are very filling, low in fat, and high in fiber while salmon is rich in omega-3s.


Mustard Lentils: 4 cups water 1 cup green lentils, 1 tablespoon olive oil, 1 tablespoon fresh lemon juice,1 medium leek (remove the dark green parts)
Seasoning: 1 tablespoon chopped chives 1 teaspoon chopped tarragon 2 teaspoons grainy mustard 2 teaspoons fresh lemon juice
4 (6oz.) filets of salmon (skin removed)


1Chop leeks, then wash. Cook leeks in olive oil within medium skillet over medium-low heat, stir occasionally, until soft , 6 to 8 minutes.
2Bring lentils, water, and a pinch of salt to a boil in a heavy medium saucepan, then reduce heat and simmer, uncovered, until lentils are just tender, 20 to 25 minutes. Remove from heat and let stand 5 minutes. Reserve 1/2 cup lentil cooking liquid, drain lentils.
3Add lentils with reserved cooking liquid to leeks along with 3 tablespoons seasoning and cook, stirring, until lentils are heated through and the seasoning has fully been blended. Add lemon juice and salt and pepper to taste. Remove from heat and keep warm, covered on stove top.
4Seasoning: Stir together all ingredients with 1/4 teaspoon each of salt and pepper
5Preheat oven to 45 degrees. Spray a little nonstick cooking spray or use parchment paper. Place salmon into a heat proof, oven pan. Pat salmon dry and sprinkle with 1/2 teaspoon salt and 1/4 teaspoon pepper, add remaining seasoning left over and let sit for 15 mins. place into oven for 15 mins
6Plate with 1/4 cup of green lentils first, using a serving spoon press down the lentils till they cover the center of the plate in a flat circle.
7Place salmon on top of lentils. Serve hot.

Cook's Tips:

Lentils can be replaced with brown rice or serve the salmon alone. This is also a great dish to serve with your favorite leafy green salad.