DinnerGluten FreeSeafood

BY CHEF KATIE MIST

Roasted Salmon with Lentils and Marinated Fennel

Chef Katie Mist’s Roasted Salmon with Lentils and Marinated Fennel is a vibrant, deeply satisfying dish that brings together clean flavors and thoughtful technique. Roasted salmon is finished simply with extra virgin olive oil, salt, and pepper, allowing its natural richness to shine. Beneath it, tender black lentils are simmered with onion, carrot, and garlic until savory and grounding, then folded with fresh spinach for a soft, earthy balance. The dish is brightened with shaved fennel tossed in red wine vinaigrette and showered with fresh dill, mint, and parsley, adding lift, texture, and an herbal freshness that ties everything together. What makes this dish especially powerful is its reliance on whole, nutrient-dense ingredients that work in harmony. Salmon provides high-quality protein and omega-3 fatty acids that support heart health, brain function, and help calm inflammation. Lentils deliver plant-based protein, iron, and fiber to support stable energy and blood sugar, while vegetables like fennel, carrots, spinach, and onion bring antioxidants, minerals, and gut-supportive compounds. Extra virgin olive oil contributes healthy fats that aid nutrient absorption and support metabolic and cardiovascular health. During perimenopause and menopause, when inflammation, muscle loss, insulin resistance, and cardiovascular risk can increase, meals like this matter. This dish is naturally balanced, satisfying without being heavy, and designed to nourish hormones, support bone and muscle health, and promote digestive ease. It’s a reminder that wellness doesn’t require restriction or complexity, just intentional, real ingredients prepared with care. This is food that supports longevity, energy, and confidence at every stage of life.

Roasted Salmon with Lentils and Marinated Fennel

Ingredients

• 1 fennel bulb, very thinly shaved using a mandolin or very sharp knife

• Red Wine Vinaigrette (recipe follows)

• 1 ¼ cup black lentils

• Extra virgin olive oil for the pan of lentils and to drizzle over salmon

• 1 small onion, cut into about a ¼ dice

• 1 large carrot, cut into about a ¼ dice

• 2 large cloves garlic, finely minced

• Salt

• Freshly ground black pepper

• 8 ounces fresh spinach

• 1 ½ pound filet of salmon

• ¼ cup tightly packed finely chopped fresh dill

• ¼ cup tightly packed finely chopped fresh mint

• ¼ cup tightly packed finely chopped fresh parsley

• 1 large clove garlic, finely chopped

• 2 shallots, finely chopped (about ½ cup)

• 1 tablespoon Dijon

• 2 teaspoons honey

• ½ cup red wine vinegar

• 1 cup extra virgin olive oil

• ¾ teaspoons salt

• 15 grinds fresh black pepper

Instructions

1. Heat oven to 350.

2. In a bowl, combine shaved fennel with 2-3 heaping spoonfuls of Red Wine Vinaigrette, salt and black pepper to taste. Set aside.

3. Cook lentils according to package instructions, drain and set aside.

4. While lentils are cooking, heat a large pan over medium heat.

5. When hot, add olive oil to the pan. Stir in onions, carrots, salt and pepper.

6. Cook until onions are translucent and carrots are tender, about 10-15 minutes. Turn the heat down if anything begins to burn.

7. While the onions and carrots are cooking, place salmon on a sheet tray, drizzle with olive oil and season generously with salt and pepper. Roast in the oven for 15-20 minutes.

8. Stir garlic into the onions and carrots, cook until fragrant, about 30 seconds to one minute.

9. Stir in spinach, lentils, ¾ teaspoon salt and 10 grinds fresh black pepper. Cook until the spinach is just wilted, stirring occasionally.

10. Stir herbs into lentil mixture, reserving a bit of herbs for garnish.

11. To serve, spoon lentils onto a plate, top with a serving of roasted salmon, drizzle with Red Wine Vinaigrette. Top the salmon with the reserved marinated fennel, and sprinkle of reserved herbs.

12. Whisk all ingredients together. Store in an airtight container in the fridge, for up to a week.

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