When you need a meal that is both incredibly healthy and fast enough for a busy weeknight, this mustardy salmon with warm beetroot and lentil salad is the perfect solution. Inspired by simple Scandinavian cooking, this dish relies on flavorful shortcuts—pre-cooked Puy lentils and pre-cooked beetroot—combined with a punchy honey-mustard glaze on the salmon. The result is a vibrant, high-protein meal ready in just 20 minutes.
This recipe achieves a beautiful balance of flavors and textures: rich, fatty salmon, earthy-sweet beetroot, tender, fiber-rich lentils, and a cool, tangy crème fraîche dressing infused with fresh dill. It’s a complete, elegant meal all made on one tray, proving that healthy eating doesn’t require hours in the kitchen.
Why You’ll Love This Recipe
- Under 20 Minutes Total Time: By utilizing pre-cooked lentils and beetroot, the only cooking required is baking the salmon.
- High Protein and Fiber: Salmon and Puy lentils are nutrient powerhouses that combine to create an exceptionally satisfying and filling dish.
- Vibrant and Elegant: The deep crimson color of the beetroot and the bright green dill make this a beautiful meal to serve.
- Tangy-Sweet Flavor: The honey-mustard glaze on the fish perfectly complements the earthy, savory lentil base.
- Minimal Cleanup: Both the salmon and the lentil mixture bake simultaneously, cutting down on dishes.
Ingredients
For the Salmon
- 2 (5-6 oz or 140-170 g) salmon fillets
- 1 tbsp (15 ml) olive oil, divided
- 1 tbsp whole grain mustard
- 1/2 tsp honey
- Salt and black pepper, to taste
For the Warm Lentil Salad
- 250 g (9 oz) ready-cooked Puy lentils (from a pouch or can, drained and rinsed)
- 250 g (9 oz) cooked beetroot, cut into wedges (not pickled)
- 2 tbsp crème fraîche or Greek yogurt
- 1 small bunch fresh dill, roughly chopped (about 2 tbsp)
- 1–2 tbsp capers, drained (optional)
- Zest of 1/2 lemon
- 2 tbsp toasted pumpkin seeds (pepitas)
Equipment
- Baking sheet
- Parchment paper or aluminum foil
- Small mixing bowls
- Spatula
Step-by-Step Instructions
- Preheat and Prep: Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or foil.
- Glaze the Salmon: In a small bowl, mix together 1/2 tbsp of olive oil, the whole grain mustard, and the honey. Season lightly with salt and pepper. Place the salmon fillets on one side of the baking sheet and spread the mustard mixture all over the top of the fish.
- Toss the Lentils and Beetroot: In a separate dish, or on the other side of the baking sheet, combine the Puy lentils and beetroot wedges. Toss them with the remaining 1/2 tbsp of olive oil and season well with salt and pepper. Spread them out evenly.
- Bake: Place both the salmon and the lentil mixture in the preheated oven. Bake for 10–12 minutes, or until the salmon is cooked through (the flesh should flake easily with a fork).
- Prepare the Dressing: While the salmon bakes, prepare the fresh finish. In a small bowl, stir together the crème fraîche (or Greek yogurt), dill, capers, and lemon zest. Season with salt and pepper.
- Assemble and Serve: Remove the baking sheet from the oven. Gently transfer the lentil and beetroot mixture to a serving bowl. Stir the crème fraîche dressing through the lentils until everything is creamy and coated. Serve the lentils alongside the salmon fillets, scattered with toasted pumpkin seeds and a lemon wedge for squeezing.
Substitutions and Variations
- Lentils: If Puy lentils are unavailable, use ready-cooked Beluga or green lentils. If using dry lentils, cook them ahead of time (about 20–30 minutes) until tender.
- Crème Fraîche: Substitute with Greek yogurt (for lower fat and higher protein) or sour cream.
- Glaze: For a brighter, citrusy glaze, use orange marmalade and a touch of ginger instead of honey and mustard.
- Topping Crunch: Substitute the pumpkin seeds with chopped walnuts, hazelnuts, or toasted almond slivers.
- Greens: Serve the salmon and lentil salad over a bed of arugula or baby spinach for added freshness.
Pro Tips and Common Mistakes to Avoid
- Use Pre-Cooked Ingredients: The secret to the 20-minute cook time is using lentils and beetroot that are already cooked and ready to eat (found in pouches, cans, or vacuum packs).
- Don’t Overcook the Salmon: Salmon cooks very quickly. Bake it for no longer than 12 minutes at 400°F (200°C) for a moist, flaky fillet.
- Cool Before Dressing (Slightly): The lentils and beetroot should still be warm when you stir in the dressing. The warmth helps the flavors infuse, but they shouldn’t be piping hot, which can cause the crème fraîche to separate.
- Keep the Capers: Capers add a necessary burst of salty, briny flavor that cuts through the earthy sweetness of the beetroot.
Storage, Make-Ahead, and Reheating
- Make-Ahead (Best): You can prep and store all the components separately (lentil mix, dressing, pumpkin seeds). Assemble the entire dish just before serving.
- Storage (Leftovers): Store leftovers in an airtight container in the refrigerator for up to 2 days. Note that the dill will lose some brightness.
- Freezing: We do not recommend freezing this dish.
- Reheating: Reheat the salmon and lentil mixture gently in a toaster oven or standard oven at 350°F (175°C) until warmed through. The salmon is best when not reheated in a microwave.
Serving Suggestions
Serve this high-protein dish on its own for a balanced meal, or add a simple bed of wild rocket (arugula) underneath the lentils. A slice of black bread or toasted sourdough is excellent for rounding out the plate.
Approximate Nutrition
- Yields: 2 servings
- Serving Size: 1 salmon fillet with lentils and beetroot
- Calories: 580 kcal
- Protein: 40 g
- Fat: 30 g
- Carbohydrates: 35 g
Note: These are approximations and vary based on the fat content of the salmon and the type of lentils used.
FAQs
Q: Can I use dried lentils?
A: Yes, but you must cook them completely ahead of time, which adds about 30–40 minutes to the total recipe time. Cook the lentils until tender, drain them, and then proceed with the recipe.
Q: Why do you use whole grain mustard?
A: Whole grain mustard is used for its texture and milder flavor. It adds a pleasant, slightly sharp tang and beautiful visual appeal from the whole mustard seeds.
Q: Can I substitute the beetroot with another vegetable?
A: Yes. You can substitute the beetroot with butternut squash or sweet potato (cut into small wedges). However, you will need to roast the raw squash/potato first until tender (about 20–25 minutes) before combining them with the lentils.
Q: What is the best way to toast the pumpkin seeds?
A: Spread the pumpkin seeds in a single layer in a dry skillet over medium heat. Toast for 3–5 minutes, stirring frequently, until they are fragrant and start to turn lightly golden.
Mustardy Salmon with Warm Beetroot and Lentil Salad
Equipment
- Baking sheet
- Parchment paper or aluminum foil
- Small mixing bowls
- Spatula
Ingredients
- 2 salmon fillets (5–6 oz or 140–170 g each)
- 1 tbsp olive oil, divided
- 1 tbsp whole grain mustard
- 0.5 tsp honey
- salt and black pepper, to taste
- 250 g ready-cooked Puy lentils (drained and rinsed)
- 250 g cooked beetroot, cut into wedges (not pickled)
- 2 tbsp crème fraîche or Greek yogurt
- 2 tbsp fresh dill, chopped
- 1 tbsp capers, drained (optional)
- 0.5 zest of one lemon
- 2 tbsp toasted pumpkin seeds (pepitas)
- lemon wedges, for serving
Instructions
- Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper or foil.
- In a small bowl, whisk 1/2 tbsp olive oil with mustard and honey. Season with salt and pepper. Spread glaze evenly over salmon fillets placed on one side of the baking sheet.
- On the other side of the baking sheet, toss lentils and beetroot wedges with remaining 1/2 tbsp olive oil, salt, and pepper. Spread in an even layer.
- Bake for 10–12 minutes until salmon flakes easily with a fork and lentils are warmed through.
- Meanwhile, in a bowl mix crème fraîche (or Greek yogurt) with dill, capers, and lemon zest. Season lightly with salt and pepper.
- Transfer warm lentil-beet mixture to a bowl and stir in the dill dressing until coated. Serve alongside salmon fillets topped with toasted pumpkin seeds and lemon wedges.
