lunch sunday
healthy lunches & dinners
Here, we've compiled dishes that can be eaten for both lunch and dinner, so you can chill a portion for the next afternoon to save you from cooking again Miso roast salmon, lentil & pomegranate salad Enjoy a filling lunch that’s high in fibre and iron, and delivers two of your five-a-day. 2 OF 5-A-DAY
IRON
OMEGA 3
SERVES 2 PREP 10 mins COOK 20 mins EASY
80g dried puy lentils 1 tsp miso paste 2 tsp finely grated ginger 1 garlic clove, finely grated 1 lime, zested and juiced 66 BBC Good Food Middle East April 2021
1 tsp olive oil ½ tsp black or white sesame seeds 2 x 150g skinless wild salmon fillets 1 tsp apple cider vinegar 2 carrots, cut into fine strips with a julienne peeler or knife 60g pomegranate seeds 3 spring onions, finely sliced handful of fresh coriander (about 30g), chopped
1 Heat the oven to 200C/180C fan/ gas 6. Cook the lentils in a pan of boiling water for 20 mins until tender. Meanwhile, mix the miso paste with 1 tsp of the ginger, the garlic, half the lime juice, the oil and sesame seeds. Put the salmon
fillets on a foil-lined baking tray and spread 1 tbsp of the miso mixture over them. Roast for 10-12 mins until cooked through. 2 Tip the rest of the miso mixture into a bowl with the remaining ginger and lime juice. Add the lime zest, vinegar, carrots, pomegranate, onions and coriander. Drain the lentils and toss into the salad. Gently stir in the salmon in large chunks, then divide between two plates to serve. GOOD TO KNOW healthy • fibre • iron • omega 3 • 2 of 5-a-day PER SERVING 503 kcals • fat 20g • saturates 4g • carbs 27g • sugars 11g • fibre 10g • protein 47g • salt 0.6g
tip
SALMON is a great source of omega-3 fatty acids, which are important for brain and heart health, while miso is a fermented condiment rich in essential vitamins and minerals, offering a healthy source of probiotics.
