Salmon & Lentil Salad – A Fresh, Protein-Packed Salad You Can Make Ahead
Samantha
This Salmon & Lentil Salad is a clean, high-protein meal featuring flaky salmon, tender lentils, and crisp vegetables tossed in a lemon Dijon vinaigrette. Perfect for meal prep, heart-healthy diets, and anti-inflammatory eating, it’s gluten-free, naturally dairy-free, and packed with vibrant Mediterranean-inspired flavors in every bite.
Prep Time 10 minutes mins
Cook Time 25 minutes mins
Total Time 35 minutes mins
Course Dinner, Lunch, Meal Prep, Salad
Cuisine Clean Eating, Mediterranean-Inspired
Servings 4 servings
Calories 430 kcal
- 1 lb salmon fillet skin-on or skinless
- 1 cup dry green or brown lentils
- 1 small red onion finely diced
- 1 cucumber diced
- ¼ cup fresh parsley chopped
- 1 lemon zest + juice
- 3 tbsp extra virgin olive oil
- 1 tsp Dijon mustard
- ½ tsp sea salt
- ¼ tsp black pepper
Step 1 – Cook the Lentils: Rinse lentils and place them in a pot with 3 cups water. Bring to a boil, then reduce heat and simmer uncovered for 20–25 minutes until tender but not mushy. Drain and cool.
Step 2 – Cook the Salmon: Preheat oven to 400°F. Place salmon on a lined baking sheet, brush with 1 tbsp olive oil, and season with salt and pepper. Roast for 12–14 minutes or until just cooked through. Let rest before flaking with a fork.
Step 3 – Make the Dressing: In a small bowl, whisk together lemon zest, lemon juice, Dijon mustard, olive oil, salt, and pepper until emulsified.
Step 4 – Assemble the Salad: In a large bowl, toss cooked lentils, cucumber, red onion, and parsley. Drizzle with dressing and toss gently. Top with flaked salmon and serve.
Secret Tips for the Best Salmon & Lentil Salad
1. Use freshly grilled or baked salmon for unbeatable flavor: While canned salmon is a time-saver, freshly cooked salmon—especially wild-caught or sockeye—delivers the best taste and omega-3 benefits. Bake or grill it with a little olive oil, lemon, and salt for extra depth in your salmon & lentil salad.
2. Warm the lentils slightly before tossing: If you're not serving the salad fully chilled, warming the lentils just a bit before mixing helps them absorb the lemon vinaigrette better and softens the texture for a more cohesive bite.
3. Don’t skip the acid—it brightens everything: Lemon juice or a splash of red wine vinegar cuts through the earthy lentils and rich salmon, balancing the salad perfectly. It also helps boost iron absorption from the lentils, according to Cleveland Clinic.
4. Add the dressing just before serving if prepping ahead: To keep your salad fresh for 2–3 days, store the vinaigrette separately and toss it in right before eating. This prevents the greens from wilting and keeps the textures crisp and vibrant.
5. Don’t be afraid to customize: This salad is incredibly flexible. Mix in roasted sweet potatoes, arugula, or avocado for even more clean eating options. Swapping salmon for grilled tofu or chickpeas also makes it plant-based and just as protein-rich.Keyword clean eating lentil salad, easy salmon lunch ideas, gluten free salmon salad, healthy salmon lentil salad, high protein lentil recipes, low calorie salmon recipes, meal prep salmon salad, post workout salmon salad, salmon and lentil salad
