Smoked Haddock with Lemon-Dill Puy Lentils
Delicate smoked fish nestled on a bed of protein-rich French lentils with fresh herbs—a blood sugar-friendly meal that's both satisfying and elegant.
This sophisticated yet simple dish showcases the power of low-glycemic eating without sacrificing flavor or satisfaction. Puy lentils, with their remarkably low glycemic index of 22, provide sustained energy and stable blood sugar levels while delivering impressive amounts of protein and fiber. Unlike starchy sides that cause glucose spikes, these earthy French lentils create a nutrient-dense foundation that actually helps moderate your body's insulin response.
The smoked haddock brings lean protein to further stabilize blood sugar, while the aromatic combination of fresh dill, bright lemon zest, and creamy fraîche adds layers of flavor without added sugars. The mirepoix of onion, carrot, and celery not only builds classic French flavor but contributes additional fiber and phytonutrients. Wilted spinach stirred in at the end provides iron, magnesium, and folate—minerals that support healthy glucose metabolism.
This recipe exemplifies smart glycemic eating: high fiber, adequate protein, healthy fats, and minimal processing. The lentils digest slowly, preventing the rapid glucose absorption that occurs with refined grains. For optimal blood sugar management, eat the vegetables and lentils first, then the fish—this sequence further blunts any glycemic response. Each serving provides approximately 150g of cooked lentils, an ideal portion for maintaining low glycemic load while ensuring satiety. Perfect for a weeknight dinner that nourishes without compromising your metabolic health.
Blood Sugar Impact
Minimal blood sugar impact expected due to the very low glycemic load of 4.0 and GI of 21. This meal should provide stable, sustained energy for 3-4 hours without significant glucose spikes, thanks to the protein-rich fish, fiber-dense lentils, and non-starchy vegetables.
Blood Sugar Tips
- ✓ Eat the spinach and other vegetables first to create a fiber buffer that slows glucose absorption
- ✓ Consume the meal slowly over 15-20 minutes to allow gradual nutrient absorption and better satiety signaling
- ✓ Consider a 10-15 minute walk after eating to enhance glucose uptake by muscles and further stabilize blood sugar
🥗 Ingredients
- 100 g Puy lentils
- 1 pcs small onion, finely chopped
- 1 pcs carrot, finely chopped
- 1 pcs celery stick, finely chopped
- 300 ml vegetable stock
- 1 tbsp half-fat crème fraîche
- 2 tbsp fresh dill, chopped
- 0.5 pcs lemon zest
- 200 g smoked haddock fillets
- 50 g baby spinach leaves
- 3.5 oz Puy lentils
- 1 pcs small onion, finely chopped
- 1 pcs carrot, finely chopped
- 1 pcs celery stick, finely chopped
- 1.3 cups vegetable stock
- 1 tbsp half-fat crème fraîche
- 2 tbsp fresh dill, chopped
- 0.5 pcs lemon zest
- 7.1 oz smoked haddock fillets
- 1.8 oz baby spinach leaves
👨🍳 Instructions
- 1
Place the Puy lentils in a medium saucepan along with the finely chopped onion, carrot, and celery. Pour the vegetable stock over the ingredients and bring the mixture to a rolling boil over high heat.
- 2
Once boiling, give everything a good stir to distribute the vegetables evenly. Reduce the heat to low, cover the pan with a lid, and let simmer gently for 20-25 minutes until the lentils are tender but still hold their shape.
- 3
While the lentils cook, prepare the herbed cream by combining the crème fraîche with half of the chopped dill and the lemon zest in a small bowl. Season lightly with salt and pepper, then set aside to let the flavors meld.
- 4
Arrange the smoked haddock fillets in a shallow microwave-safe dish. Add a splash of water (about 2 tablespoons) to create steam. Cover the dish tightly with microwave-safe plastic wrap or a lid, leaving a small vent for steam to escape.
- 5
Microwave the haddock on medium power for 4-6 minutes, checking after 4 minutes. The fish is done when it flakes easily with a fork and appears opaque throughout. Set aside and keep warm.
- 6
When the lentils are perfectly tender and have absorbed most of the stock, add the baby spinach leaves. Stir gently until the spinach just begins to wilt—this should take only 30-60 seconds.
- 7
Fold the herbed crème fraîche mixture into the lentils and spinach, stirring until everything is evenly coated and creamy. Taste and adjust seasoning if needed with additional salt and pepper.
- 8
Divide the lemon-dill lentils between two warmed shallow bowls or plates. Place a smoked haddock fillet on top of each portion, then garnish with the remaining fresh dill. Serve immediately while hot.
📊 Nutrition Per Serving
| Per Serving | Whole Dish | |
|---|---|---|
| Calories | 375 | 750 |
| Carbs | 36g | 73g |
| Sugars | 10g | 20g |
| Natural Sugars | 10g | 20g |
| Protein | 23g | 46g |
| Fat | 17g | 34g |
| Saturated Fat | 6g | 12g |
| Unsaturated Fat | 11g | 22g |
| Fiber | 15g | 29g |
| Soluble Fiber | 4g | 9g |
| Insoluble Fiber | 10g | 20g |
| Sodium | 743mg | 1486mg |
Predicted Glucose Response
What if you...
Estimated model — individual responses vary. Not medical advice.
🔄 Lower GI Swaps
Carrots have a moderate glycemic index (35-92 depending on cooking method), while zucchini, bell peppers, and green beans have much lower GI values (15-20) and contain more fiber, resulting in minimal blood sugar impact.
Using leeks (green parts) or reducing onion quantity with shallots lowers the overall carbohydrate content per serving, while celery root provides a similar aromatic base with lower glycemic impact due to higher fiber content.
Full-fat Greek yogurt has a lower glycemic index (11-14) than creme fraiche and adds protein which further slows glucose absorption. Coconut cream and mascarpone contain virtually no carbohydrates, eliminating any glycemic impact while maintaining creaminess.
Commercial vegetable stocks often contain added sugars, maltodextrin, or high-GI starches. Bone broth and fish stock typically have zero carbohydrates, while homemade stock ensures no hidden sugars that could raise the glycemic load.
🔬 The Science Behind This Recipe
# Why This Recipe Works for Blood Sugar Balance
This smoked haddock and lentil dish is a masterclass in blood sugar management, combining ingredients that work synergistically to keep glucose levels steady. Puy lentils are the star here—these small, slate-green legumes have a remarkably low glycemic index of around 22, meaning they release their energy slowly into your bloodstream. Unlike white rice or pasta, lentils are packed with both soluble and insoluble fiber (about 8 grams per half-cup serving), which forms a gel-like substance in your digestive tract that slows down carbohydrate absorption. This fiber also feeds beneficial gut bacteria that produce compounds helping regulate blood sugar long after your meal.
The protein-rich smoked haddock (roughly 20 grams per serving) further dampens any glucose response. When you eat protein alongside carbohydrates, your body releases less insulin and absorbs sugars more gradually. The fish also provides omega-3 fatty acids, which improve insulin sensitivity over time. Meanwhile, the aromatic vegetables—onion, carrot, and celery—add minimal carbohydrates while contributing additional fiber and phytonutrients that support metabolic health.
Here's a practical tip: eat your lentils and vegetables first, then finish with any bread or starchy sides if you're adding them. This "food sequencing" strategy can reduce post-meal glucose spikes by up to 40% in some studies. The low glycemic load of 4.0 per serving is particularly impressive—it means the actual amount of carbohydrate that will impact your blood sugar is minimal, even with a generous portion. For context, anything under 10 is considered low-impact. Pair this meal with a 10-minute walk afterward to help your muscles absorb glucose without requiring extra insulin, and you've created an ideal scenario for stable energy throughout your afternoon or evening.