Serves 2 | Prep time 40 mins, cooking time 10 mins
Nutrition per ~250 gram serving: Average quantity per serving: Energy 1984 kJ (474 kcal), Protein 44 g, Fat total 16.8 g – saturated 4.0 g, Carbohydrate 31.2 g – sugars 10.6 g, Sodium 660 mg

Ingredients

1 cup dried lentils

1 low-sodium vegetable stock cube

4 cups water

150 g capcicum (green, red or yellow)

1 chilli, seeded and finely chopped (optional)

1 spring onion, timmed and thinly sliced

2 Tbsp soy sauce

1 Tbsp white wine vinegar

1 Tbsp chopped mixed herbs

2 tsp olive oil

2 salmon fillets

Sauce

1/2 onion, finely diced

1 Tbsp plain flour

1 cup milk

1 Tbsp wholegrain mustard

Directions

Place the lentils in a pot with the stock cube and water and bring to the boil. Simmer for approximately 25 minutes until the lentils are al dente. Once cooked, drain and add the capsicum, chilli and spring onion, followed by soy sauce, vinegar and herbs. Season and mix well.

While the lentils are cooking, prepare the sauce and fish for cooking. In a pan, add the onion and fry off until tanslucent, do not brown. Add flour to the onions and mix. Stir in 1/4 cup milk until the onions, flour and milk are blended. Add the rest of the milk, stirring continuously to avoid lumps while reducing the heat. Add the wholegrain mustard and mix well. Set aside.

In a pan place the salmon, skin-side up, on a medium-high heat. Cook until golden brown on the side facing down (about 4 minutes) then turn skin-side down for about 3 more minutes. You may like to leave it a little longer until the skin crisps up.

To assemble, place the lentils on the plate first with the salmon on top, then drizzle the mustard sauce over the fish.

Tip: Fish will continue to cook once it’s removed from the heat, so be careful not to let it dry out in the pan.