Warm Salmon & Lentil Power Salad

Warm Salmon & Lentil Power Salad

Warm Salmon & Lentil Power Salad

A silky, satisfying, protein-forward meal for anyone who wants to feel put-together without actually trying.

This is one of those dishes that looks like something you’d eat in a chic wellness café, yet takes 15 minutes and doesn’t require you to chant affirmations over the hob. Packed with omega-3 fats, steady-energy lentils, and more protein than most people eat in an entire day… without tasting remotely like “diet food.”

Perfect for lunch, dinner, or that awkward 4pm period when you’re slightly feral and need something real.

Ingredients (Serves 1)

For the salmon

  • 150g salmon fillet

  • 1 tsp olive oil

  • Pinch of salt

  • Pinch of black pepper

  • Squeeze of lemon

For the warm lentil base

  • 150g cooked green or puy lentils

  • ½ small red onion, finely sliced

  • 1 small handful cherry tomatoes, halved

  • 1 small handful rocket or spinach

  • 1 tbsp chopped fresh parsley (optional but feels fancy)

Lemon-Garlic Dressing

  • 1 tbsp lemon juice

  • 1 tsp olive oil

  • ½ tsp honey

  • ½ tsp Dijon mustard

  • 1 small clove garlic, grated

  • Salt + pepper to taste

Method

1. Cook the salmon

  1. Heat the oven to 200°C (fan 180°C).

  2. Place the salmon on a baking tray, rub with olive oil, salt, pepper, and a squeeze of lemon.

  3. Bake for 12 minutes or until just cooked through and still tender.
    (If you’re having a “can’t be bothered” day, air-fry at 180°C for 8 minutes.)

2. Warm the lentils

  1. Add lentils to a pan with a splash of water.

  2. Heat gently for 2–3 minutes until warm.

  3. Stir in the sliced onion, tomatoes, spinach/rocket, and parsley.

3. Make the dressing

Whisk lemon juice, olive oil, honey, mustard, garlic, salt, and pepper until silky.

4. Assemble

  1. Toss the warm lentils with the dressing.

  2. Flake the salmon on top.

  3. Add another squeeze of lemon if you’re feeling optimistic about life.

Nutritional Breakdown (Per Serving)

(Values may vary slightly depending on brands used — this is a realistic average.)

  • Calories: 520

  • Protein: 46g

  • Carbohydrates: 38g

  • Fats: 22g

  • Fibre: 10g

  • Protein % of total calories: ≈ 36–40%

  • Omega-3 fatty acids: ~2g (aka “the stuff your joints adore”)

 Reset Notes (the little things that matter)

🌱 Why this works for 50+ bodies

  • Lentils give slow, even energy and fibre for gut health.

  • Salmon supports brain, heart, hormones — and honestly just makes your skin look smug.

  • High protein helps muscle maintenance, especially important as we get wiser (and slightly creakier).

✨ Reset Upgrade

Add a spoon of Greek yogurt on the side — turns it into a creamy, cooling contrast and bumps the protein to 50g+.

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