Recipe description
October 4, 2026
Menopause-Friendly Salmon Lentil Dinner
A nourishing salmon and lentil dinner with satisfying fiber and balanced everyday nutrition.
High Fiber
Omega-3 Rich
High Protein
88%
General Gut Health Match
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Overall
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We found the following allergens in the recipe ingredients: fish, tree_nut, milk, peanut, celery, mustard, sesame, sulfites, lupin, shellfish
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from lentils, onion, garlic, carrot, and spinach.
- Balanced with salmon protein, healthy fats, legumes, and vegetables.
- Includes varied plant foods and olive oil for everyday dietary diversity.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Salmon
2
piece
Lentils
6
tablespoon
Oil, olive
2
tablespoon
Onion
1
piece
Garlic
2
clove
Carrot
1
piece
Vegetable broth
2
cup
Spinach
2
tablespoon
Lemon juice
2
teaspoon
Salt
0.5
teaspoon
Black pepper
0.5
teaspoon
Instructions
1
Rinse the lentils and simmer them in vegetable broth with the chopped onion, garlic, and diced carrot for 20-25 minutes until tender.
2
Season the salmon fillets with salt and black pepper.
3
Heat olive oil in a pan over medium heat and cook the salmon for 3-4 minutes per side until golden and just cooked through.
4
Stir the spinach into the lentils during the last 2 minutes of cooking until wilted.
5
Spoon the lentil mixture onto plates, top with the salmon, and finish with a drizzle of lemon juice.
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Nutrition
560 kcal
Calories
40 g
Protein
35 g
Carbohydrates
9 g
Fiber
6 g
Sugar
30 g
Fat
5 g
Saturated fat
1.5 g
Salt
FAQ
How many servings does this salmon lentil dinner make?
The recipe makes 2 servings.
How long does this recipe take to prepare?
It takes about 30–35 minutes, including 20–25 minutes for the lentils to cook.
What type of lentils should I use?
Green or brown lentils work well because they generally hold their shape during cooking. Cooking time may vary by variety.
Can I use cooked lentils instead of dried lentils?
Yes. Use about 1½ cups of cooked lentils, reduce the broth, and simmer the vegetables until tender before stirring in the lentils.
How do I know when the salmon is cooked?
The salmon should be opaque and flake easily. For food safety, cook it to an internal temperature of 63°C.
Can I prepare this meal without salmon?
Yes. You can serve the lentils with tofu, beans, eggs, or another protein suited to your dietary needs.
Is this recipe suitable during menopause?
It can fit into a varied, balanced eating pattern during menopause, providing protein, fiber, and healthy fats. It does not treat menopause symptoms.
How should I store leftovers?
Refrigerate leftovers promptly in a covered container and use them within 1–2 days. Reheat thoroughly before serving.
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