Category: Dinner | Low GI | 25 Minutes
Need a fuss-free, healthy dinner that practically cooks itself? This Salmon & Lentil Tray Bake is perfect. Tender salmon fillet, earthy brown lentils, juicy cherry tomatoes, and sweet red onion roast together with a drizzle of olive oil and a squeeze of lemon. Everything goes on one tray, minimal washing up, and you end up with a low-GI, protein-packed meal full of flavour and nutrients. Ideal for solo cooks who want a quick, wholesome dinner without compromising on taste.
Nutrient Spotlight
- Salmon – High in omega-3 fatty acids for heart and brain health, plus complete protein.
- Brown lentils – Low-GI, fibre-rich legume to provide slow-release carbohydrates and keep you full.
- Cherry tomatoes & red onion – Antioxidant-rich vegetables that add flavour and colour.
- Olive oil & lemon – Healthy fats and vitamin C for a balanced, nourishing meal.
Ingredients (Single Serve)
- 120g salmon fillet
- ½ cup canned brown lentils, drained and rinsed
- ½ cup cherry tomatoes, halved
- ¼ small red onion, sliced
- 1 tsp olive oil
- Small squeeze of fresh lemon juice
- Salt & freshly ground black pepper
- Optional: fresh parsley or dill for garnish
Method
- Preheat oven – Set oven to 200°C (fan-forced if available).
- Prepare tray – Lightly grease a small baking tray or line with baking paper.
- Arrange ingredients – Place salmon fillet in the centre. Scatter cherry tomatoes, red onion, and lentils around the salmon. Drizzle with olive oil and season with salt and pepper.
- Bake – Roast in the oven for approximately 14 minutes, or until salmon is cooked through and flakes easily with a fork, and the vegetables are tender.
- Finish & serve – Squeeze lemon over the salmon and veggies. Sprinkle with fresh herbs if desired and serve straight from the tray.
Low GI Notes
- Brown lentils provide slow-digesting carbohydrates, keeping blood sugar steady.
- Protein and healthy fats from salmon and olive oil further flatten glycemic response.
- High-fibre vegetables add bulk, antioxidants, and nutrients without impacting GI.
Storage & Reheating
- Fridge: Store leftovers in an airtight container for up to 2 days.
- Reheat: Microwave or oven-warm gently until heated through; salmon reheats best at low temperature to avoid drying out.
- Meal-prep tip: Roast a larger batch of lentils and vegetables at the start of the week, then top with fresh salmon for multiple meals.
Swaps & Variations
- Swap salmon for trout, barramundi, or skinless chicken breast.
- Use other vegetables such as zucchini, capsicum, or spinach for variety.
- Add a few olives or a sprinkle of feta before serving for extra Mediterranean flavour.
This Salmon & Lentil Tray Bake is your one-tray solution to a low-GI, protein-rich dinner. Perfect for busy solo cooks who want minimal fuss and maximum nutrition. Try it tonight, and explore the full 7-Day Low GI Meal Plan for more simple, healthy meals!
