Pan-seared salmon with brown lentil pilaf and roasted broccoli. Lentils hold shape beautifully through 4+ days—no mushiness. Omega-3 rich, lean carbs, satisfying protein. Your rotation's most elegant reheater.
Active~35 min
Holds4 days
DifficultyEasy
Per Serving46P · 31C · 26F · 555 kcal
Servings
Salmon portions are frozen pre-portioned. Brown lentils and roasted veg scale together but store separately (to prevent sogginess).
Ingredients
Protein
Salmon fillet (raw, skin-on, Costco)
Legume & Grain
Brown lentils (raw, dry)
Yellow onion, diced
Garlic, minced
Bay leaf
Roasted Vegetable
Broccoli (raw, florets)
Cooking Fat & Finish
Organic extra virgin olive oil (Kirkland)
Kosher salt
Black pepper
Lemon juice (optional)
Method
1
Batch Cook: Brown Lentils
Rinse 200g raw brown lentils. In 5qt pot, bring 4 cups water + 2 bay leaves to boil. Add lentils, stir. Reduce to simmer, cook 25–30 min until tender but still holding shape (not mushy). Drain completely. Cool in shallow pan (speeds cooling).
32 minDon't skip the cool-down in a shallow pan—warm lentils break apart easily when portioning. The key is tender but not mushy; slight firmness is correct.
2
Batch Cook: Lentil Pilaf
Sauté 160g diced onion + 20g minced garlic in 2 tbsp olive oil until soft (3 min). Fold in cooled lentils (once completely cool). Season with salt, pepper. Cool completely. Portion into airtight containers. The onion + garlic infuses the lentils as they sit—flavors improve day 2.
5 minAlways wait for lentils to cool completely before folding in aromatics. Warm lentils break apart under mixing.
3
Batch Cook: Roasted Broccoli
Toss 480g broccoli florets with 24ml olive oil, salt, pepper. Spread on 2 sheet pans. Roast at 425°F for 12–15 min, stirring halfway. Broccoli should have crispy edges, tender stem. Cool completely before portioning.
18 minSpace matters for crispiness—don't crowd the pan. Stirring halfway prevents bottoms from burning.
4
Batch Prep: Salmon Portions
Pat 680g salmon fillets dry. Cut into 4 equal portions (170g each). Wrap tightly in plastic, then place in vacuum-seal bags. Seal and freeze immediately. These keep 3 months frozen.
10 minVacuum sealing prevents freezer burn and controls portion size. Cook from frozen (add 1–2 min) or thawed—fat keeps it moist either way.
5
Per Meal: Oven-Roast Salmon
Remove 170g salmon from vacuum bag, pat dry. Preheat oven to 400°F. Place salmon skin-side down on parchment-lined sheet pan. Drizzle with 8ml olive oil, salt, pepper. Roast 12–14 min until internal temp hits 145°F. Rest 2 min.
16 minOven roasting is forgiving for consistent doneness. Skin-side down keeps flesh moist. 145°F is safe, stays juicy (carries over to 150°F).
6
Plate & Finish
Reheat lentil pilaf (microwave 2 min covered, or warm in skillet). Reheat broccoli (microwave 1–2 min or eat cold). Plate lentils as base, salmon on top, broccoli to the side. Squeeze lemon over salmon if desired.
3 minLentils and salmon are a classic pairing. Lentils actually improve day 2–3 as aromatics infuse.
Batch & Storage
Batch Cook Time
Lentils and broccoli cook concurrently (both ~15–30 min). Salmon portions are prepped and frozen ahead of time. Total active time: ~35 min on Sunday, then cook individual salmon portions as needed.
Storage: Brown Lentil Pilaf
Airtight container, 4–5 days fridge (lentils hold texture beautifully, better than rice). Freezes well (up to 2 months). Store separate from liquidy components (onion + garlic infuse, but excess liquid will separate). Reheats in microwave 2 min or stovetop.
Storage: Broccoli
Airtight container, 3–4 days fridge. Can be eaten cold or reheated. Store separate from lentils (prevent moisture transfer). Doesn't freeze well (texture softens).
Storage: Salmon
Vacuum-sealed portions, frozen up to 3 months. Cook from frozen (add 1–2 min) or thawed. Each portion individually wrapped—grab one, cook one. Fat content keeps it moist through any reheating.
Cook Log
Notes
Auto-saves locally
Lentil firmness? Did pilaf hold texture through day 4? Salmon doneness? Broccoli crispiness? How did aromatics infuse?