September Herby Salmon with Roasted Tomato, Aubergine & Lentils

This is a simple Mediterranean-style traybake using late-summer British produce. It combines oily fish, extra virgin olive oil, lentils and several colourful plants, giving you protein, fibre, unsaturated fats and a range of polyphenols in one meal.

And this is great for brain health! The salmon provides high-quality protein and the long-chain omega-3 fat DHA, an important structural component of brain-cell membranes. The lentils add further protein alongside soluble and insoluble fibre, helping create a meal that should have a gentler effect on blood glucose than one based predominantly on refined carbohydrate.

Aubergines, tomatoes, peppers, red onion, garlic and herbs provide a range of different polyphenols and carotenoids. Rather than chasing one particular antioxidant, eating a wide variety of colourful plants exposes us to many different bioactive compounds. Extra virgin olive oil provides predominantly monounsaturated fat alongside its own polyphenols. 

Importantly, this combination of vegetables, legumes, fish and extra virgin olive oil closely resembles the features shared by Mediterranean and other dietary patterns associated with better cardiovascular and cognitive health.

And there is another benefit: you get around eight different plants in one dinner before you have even thought about the rest of your day!

Serves 4

Ingredients

• 4 salmon fillets, around 120 to 140g each
• 2 aubergines, cut into chunks
• 1 tin plum tomatoes
• 1 red onion, cut into wedges
• 2 red peppers, sliced
• 2 garlic cloves, finely chopped
• 1 x 400g tin green or Puy lentils, drained and rinsed
• 3 tbsp extra virgin olive oil
• 1 tsp dried oregano
• 1 tsp smoked paprika
• Zest and juice of 1 lemon
• Large handful fresh parsley, chopped
• Small handful fresh basil, chopped
• Black pepper

To serve:

• 4 tbsp thick Greek yoghurt
• 1 tbsp extra virgin olive oil
• Squeeze of lemon
• Fresh herbs

Method

• Heat the oven to 200°C fan. 
• Place the aubergine, tomatoes, onion and peppers in a large roasting dish. Add two tablespoons of olive oil, the garlic, oregano and smoked paprika, season with black pepper and toss everything together.
• Roast for around 25 minutes, stirring once halfway through.
• Stir the lentils through the roasted vegetables.
• Place the salmon fillets on top. Mix the remaining tablespoon of olive oil with the lemon zest, half the lemon juice and half the chopped herbs, then spoon this over the salmon.
• Return to the oven for approximately 12 to 15 minutes, until the salmon is just cooked.
• Mix the Greek yoghurt with a squeeze of lemon and some black pepper.
• Scatter the remaining parsley and basil over the tray and serve with a spoonful of lemony yoghurt.

Make it even more September
For pudding, serve warm British blackberries and apple with Greek yoghurt and walnuts.

Simply cook chopped apple and blackberries gently with a splash of water and cinnamon until softened, then spoon over thick Greek yoghurt and scatter with chopped walnuts.

And if you're interested in further recipes, why not head to the Recipe Index to see what else you can cook?