Salmon in Foil with Vegetables
30 min
Perfect for busy weeknights — everything cooks together in one packet. Works in the oven, on the grill, or even over a campfire.
salmonfishhealthy
Simple weeknight fish that actually delivers. The cod goes in the oven while you sort the lentils on the stovetop — done in 40 minutes.
Instructions
- 1
Rinse the lentils well under cold water and let them drain properly.
- 2
Finely chop the onion. Heat the olive oil in a saucepan and fry the onion until soft and translucent. Add the lentils, pour in the stock, bring to a boil, then lower the heat and let it simmer until the lentils are tender, about 20 minutes. Skim off any foam that forms on the surface.
- 3
Thinly slice the spring onion, halve the cherry tomatoes, and roughly chop the hazelnuts. Stir everything into the lentils along with the chopped parsley and balsamic vinegar. Season with salt and pepper.
- 4
Preheat the oven. Remove any skin and bones from the fish fillets and cut them into equal-sized pieces.
- 5
Coat the bottom of an ovenproof dish with a little olive oil. Lay in the fish pieces and drizzle the remaining oil over them. Squeeze over the lemon juice and season with a little salt and pepper.
- 6
Place the dish in the middle of the oven and bake for 12–15 minutes, depending on the thickness of the pieces (2½–3½ cm thick). Check if the fish is done by pressing gently on a piece — if it flakes, it's ready.
- 7
Serve the fish on top of the lentils and spoon the warm cooking juices from the dish over everything.
Per average serving
5
Calories
kcal
0.1
Protein
g
1.2
Carbs
g
0
Fat
g
0.2g
Fiber
0.5g
Sugar
1mg
Sodium
Family Portions
2portions
Adults
2
Children
No children added
Ingredients
Per average serving
5
Calories
kcal
0.1
Protein
g
1.2
Carbs
g
0
Fat
g
0.2g
Fiber
0.5g
Sugar
1mg
Sodium
Tips from the kitchen
- Start the lentils before you do anything else. They take about 20 minutes and the fish only needs 12-15, so if you get the onion softening first, everything lands on the table at the same time.
- Beluga lentils hold their shape better than green lentils after cooking, so if you want a cleaner texture on the plate, go with those. Green lentils work fine but can get a bit mushy if you lose track of time.
- The oven temperature isn't listed in the recipe because 200°C fan is the standard here. Thick pieces of cod (closer to 3.5 cm) will need the full 15 minutes. Press gently with a finger around the 12-minute mark. If it flakes apart under light pressure, pull it out.
- Toast the hazelnuts in a dry pan for a couple of minutes before chopping them. It takes almost no time and the flavor difference is noticeable, especially against the balsamic.
Ways to vary it
- Haddock or pollock works in place of cod. Same oven time, same thickness rule applies.
- If you want to make the lentils more substantial, stir in a handful of baby spinach right at the end. It wilts in about 30 seconds from the heat of the lentils.
- The balsamic can be swapped for a splash of red wine vinegar if that's what you have. A little less of it though, maybe 2 teaspoons instead of a full tablespoon.
Storage & leftovers
The lentils keep well in the fridge for up to 3 days and actually taste better the next day once everything has had time to sit together. The cod is best eaten fresh but will keep for a day. Reheat the lentils gently on the stovetop with a small splash of water or stock. For the fish, a few minutes in a low oven (150°C) is kinder than the microwave.
What to serve with it
A simple green salad on the side is enough. Crusty bread is good too if you want something to soak up the cooking juices from the fish.
UC
By Untrained ChefPublished 1 July 2026
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