Looking for a healthy dinner idea that’s also packed with flavor? Herb-Crusted Baked Salmon served with Lentil and Spinach Mash is the perfect answer. This dish is not only delicious but also loaded with nutrients that support heart health, strong muscles, and overall well-being. Great for a weeknight meal or a special dinner, this recipe brings together lean protein, healthy fats, and fiber in one satisfying bite.
What is Herb-Crusted Baked Salmon with Lentil and Spinach Mash?
This dish combines two stars of the kitchen: salmon and lentils. The salmon is lightly seasoned and coated in a fresh herb crust, then baked in the oven to tender, flaky perfection. It’s paired with a warm mash made from protein-packed lentils and iron-rich spinach, flavored with garlic and a touch of lemon. A drizzle of olive oil ties it all together. It’s the kind of comfort food that leaves you feeling full and nourished—not heavy.
Health Benefits and Nutrition Insights
Why is this Dish Good for You?
Salmon is rich in omega-3 fatty acids, which are great for heart and brain health. It also provides high-quality protein that helps muscles grow and repair.
Lentils are a powerhouse food. They’re full of fiber, which supports digestion, and they also have plant-based protein, iron, and folate. They’re great for energy and help you feel full longer.
Spinach adds a ton of vitamins and antioxidants to your plate. It’s especially high in iron and vitamin K, which helps your blood clot normally.
Any Precautions?
While salmon is generally healthy, it’s best to choose wild-caught salmon when possible to avoid excess pollutants. If you’re on a low-sodium diet, you may want to moderate added salt or use herbs and lemon juice for flavor. Lentils are a legume, so those with certain food sensitivities should introduce them slowly.
Herb-Crusted Baked Salmon with Lentil and Spinach Mash Recipe
Ingredients
For the Salmon:
- 4 salmon fillets (about 6 oz each), skinless
- 2 tablespoons olive oil
- 2 tablespoons fresh parsley, chopped
- 1 tablespoon fresh dill, chopped
- 1 tablespoon fresh thyme leaves
- 2 cloves garlic, minced
- 1 teaspoon lemon zest
- ½ teaspoon salt
- ½ teaspoon black pepper
For the Lentil and Spinach Mash:
- 1 cup dry green or brown lentils
- 4 cups water or low-sodium vegetable broth
- 2 cups baby spinach, chopped
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- 1 tablespoon fresh lemon juice
- Salt and pepper to taste
Instructions
Step 1: Prepare the Herb Topping
In a small bowl, mix together the chopped parsley, dill, thyme, minced garlic, lemon zest, salt, and pepper. Add 2 tablespoons of olive oil to make a thick herb paste.
Step 2: Preheat and Prep the Salmon
Preheat your oven to 400°F (200°C). Place the salmon fillets on a baking sheet lined with parchment paper or lightly oiled foil. Spoon the herb mixture over the top of each fillet, pressing gently to help it stick.
Step 3: Bake the Salmon
Bake in the preheated oven for 12–15 minutes or until the fish flakes easily with a fork. Cooking time may vary depending on the thickness of your salmon fillets.
Step 4: Cook the Lentils
While the salmon is baking, rinse the lentils and place them in a medium saucepan with 4 cups of water or vegetable broth. Bring to a boil, then reduce the heat and simmer uncovered for 20–25 minutes or until tender. Drain any extra liquid when done.
Step 5: Make the Spinach Mash
In a large skillet, heat 1 tablespoon of olive oil and sauté the minced garlic for 1 minute until fragrant. Add the chopped spinach and cook until wilted, about 2–3 minutes. Stir in the cooked lentils and mash slightly with a fork or potato masher to create a chunky, creamy texture. Add lemon juice, salt, and pepper to taste.
Step 6: Serve and Enjoy
Plate each baked salmon fillet over a generous scoop of lentil and spinach mash. For a finishing touch, drizzle with a little extra olive oil or a squeeze of lemon juice. Enjoy your healthy and flavorful meal!
Final Thoughts
Herb-Crusted Baked Salmon with Lentil and Spinach Mash is a smart choice for anyone trying to eat better without giving up taste. Whether you’re focused on heart health, boosting protein intake, or just looking for a balanced and tasty dinner, this meal hits all the marks. It’s easy enough for a busy evening but special enough to share with guests. Try it tonight and treat yourself to something both nourishing and delicious!
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