Folate-Rich Salmon and Lentil Bake
A wholesome and delicious one-pan meal, combining flaky baked salmon with earthy lentils and vibrant vegetables. This dish is designed to be both satisfying and packed with essential nutrients for a healthy pregnancy.
1100 calories
$7 per serving
$40 min
2 servings
pregnancy-friendly, any cuisine
Ingredients
- 2 salmon fillets (approx. 150g each), skinless
- 150g green lentils, rinsed
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 500ml low-sodium vegetable broth
- 200g cherry tomatoes, halved
- 100g fresh spinach
- 2 tablespoons olive oil
- 1 lemon
- 1 teaspoon dried dill
- Salt and black pepper to taste
Instructions
- 1.Preheat your oven to 200°C (180°C fan). Heat the olive oil in a large, oven-safe skillet over medium heat.
- 2.Add the chopped onion and sauté for 5 minutes until softened. Stir in the minced garlic and cook for one more minute until fragrant.
- 3.Pour in the rinsed lentils and vegetable broth. Add the dried dill, bring to a simmer, then cover and cook for 20-25 minutes until the lentils are tender and have absorbed most of the liquid.
- 4.Remove the skillet from the heat. Stir in the fresh spinach until it wilts, then gently fold in the halved cherry tomatoes. Season with a pinch of salt and pepper.
- 5.Pat the salmon fillets dry and season both sides with salt and pepper. Squeeze the juice from half the lemon over the fillets.
- 6.Nestle the salmon fillets into the lentil mixture. Top each fillet with a thin slice from the remaining lemon half.
- 7.Transfer the skillet to the preheated oven and bake for 12-15 minutes, ensuring the salmon is fully cooked through and flakes easily with a fork.
- 8.Let it rest for a couple of minutes before serving directly from the pan.
Nutrition Information
22g
fat
45g
carbs
16g
fiber
41g
protein
Why this recipe
This recipe is rich in omega-3 fatty acids from salmon, crucial for baby's brain development. Lentils provide essential folate, iron, and fiber, supporting healthy growth and overall maternal well-being in a balanced, nutrient-dense meal.