Salmon & Lentil Salad: A High-Protein Meal Prep Superstar
Samantha
This salmon and lentil salad is a fresh, protein-packed meal that’s perfect for meal prep, clean eating, and heart-healthy diets. Roasted or canned salmon pairs beautifully with earthy lentils, crunchy veggies, and a zesty lemon-Dijon vinaigrette. Great hot or cold, this recipe is easy to make, satisfying to eat, and ideal for weight loss or post-workout fuel.
Prep Time 15 minutes mins
Cook Time 25 minutes mins
Total Time 40 minutes mins
Course Dinner, Lunch, Salad
Cuisine Mediterranean-Inspired
Servings 4 servings
Calories 420 kcal
- Salmon Fillets – About 1 pound skinless or skin-on, wild-caught preferred
- Cooked Lentils – 2 cups canned or freshly cooked
- Cucumber – Diced
- Cherry Tomatoes – Halved
- Red Onion – Thinly sliced
- Fresh Parsley or Dill – Chopped
- Olive Oil – Extra virgin
- Lemon Juice – Freshly squeezed
- Dijon Mustard – Adds sharpness to the vinaigrette
- Salt & Pepper – To taste
Preheat the Oven to 400°F (200°C). Line a baking sheet with parchment paper.
Roast the Salmon: Place fillets on the sheet, season with salt, pepper, and olive oil. Roast for 12–15 minutes or until cooked through. Cool slightly, then flake.
Prep the Lentils: Drain and rinse if using canned. Let them dry a bit to avoid excess moisture.
Make the Dressing: Whisk together lemon juice, olive oil, Dijon, salt, and pepper in a small bowl.
Assemble the Salad: In a large bowl, combine lentils, chopped veggies, herbs, and flaked salmon.
Toss & Taste: Pour over the dressing and toss until well combined. Adjust seasoning as needed.
Secret Tips for the Best Salmon & Lentil Salad
1. Use wild-caught salmon for superior flavor: Wild-caught salmon offers a richer, cleaner taste compared to farm-raised varieties and is naturally higher in anti-inflammatory omega-3s. If you’re working with frozen fillets, choose ones with the skin on—they roast evenly and stay incredibly moist.
2. Rinse your lentils—even the canned ones: No matter if you're using homemade or canned lentils, give them a good rinse. This removes excess sodium and any lingering packaging liquids, which can dull the fresh, vibrant flavor of your salad.
3. Don’t overcook the salmon: Roast your salmon at 400°F for 12 to 14 minutes, depending on thickness. You're looking for a tender, flaky texture with a light pink center. Overcooked salmon becomes dry and dense, which can throw off the balance of this refreshing salad.
4. Let the dressing sit before serving: A lemon-Dijon vinaigrette or your preferred dressing should rest for at least 15 minutes before tossing. The acidity will mellow and blend with the other ingredients, and if you dress the lentils early, they’ll soak up every drop of flavor.
5. Use fresh herbs for a flavor boost: Adding chopped parsley, dill, or mint will brighten the entire dish. Herbs provide a fresh, earthy lift that complements both the salmon and lentils, adding depth without heaviness.
6. Add crunch for contrast: Layer in sliced cucumber, radishes, or toasted seeds like sunflower or pumpkin. This added texture creates a more satisfying bite and helps the salad feel crisp and balanced—especially if you’re prepping meals for several days.Keyword clean eating lentil recipe, cold salmon and lentil bowl, healthy salmon salad recipe, high protein lentil salad, lentil salad with canned salmon, meal prep salmon salad, mediterranean salmon lentil salad, post workout lentil salad, salmon and lentil salad, salmon salad for weight loss
