Recipe description
July 28, 2026
Menopause Support Salmon Lentil Skillet
A comforting salmon-lentil skillet to support digestion and fiber diversity.
High Fiber
Antioxidant Rich
92%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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We found the following allergens in the recipe ingredients: fish, tree_nut, sulfites
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Takes about 2 minutes.
Why this recipe fits you
- High-fiber lentils provide substantial plant-based fiber.
- Includes omega-3-rich salmon and olive oil for gut-friendly fats.
- Easy weeknight dinner with simple steps and balanced protein, fiber, and healthy fats.
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
1
cup
Oil, olive
2
tablespoon
Onion
1
piece
Garlic
2
clove
Lemon juice
1
tablespoon
Parsley
2
tablespoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Rinse lentils under cold water and drain. Cook lentils in boiling water for 15-20 minutes until tender. Drain and set aside.
2
Heat olive oil in a large skillet over medium heat. Add chopped onion and garlic, sauté until softened, about 5 minutes.
3
Add cooked lentils to the skillet and stir to combine. Season with salt and black pepper.
4
Place salmon fillets on top of the lentil mixture. Cover and cook for 8-10 minutes, or until salmon is cooked through.
5
Squeeze fresh lemon juice over the salmon and sprinkle with chopped parsley before serving.
More Recipes For Your Gut
Nutrition
730 kcal
Calories
69 g
Protein
60 g
Carbohydrates
22 g
Fiber
3 g
Sugar
38 g
Fat
7 g
Saturated fat
1.2 g
Salt
FAQ
Is this recipe menopause-friendly?
Yes. It blends protein, omega-3 fats, and fiber to support steady energy and digestion during menopause.
What are the key health benefits for menopause?
Omega-3s from salmon support heart and brain health; lentils add fiber and plant protein for fullness and gut health.
Can I substitute the salmon or lentils?
Yes. Swap salmon for another protein (chicken, tofu, or tempeh). You can keep lentils or replace with another legume or cooked grain if desired.
Are there common allergens?
The dish contains fish and lentils; avoid if allergic to fish or legumes. If needed, adjust.
Is the recipe gluten-free?
Yes, as written it is gluten-free. Watch for cross-contamination if you have a strict requirement.
How long does it take to make?
About 30–35 minutes total (lentils simmer 15–20 minutes, plus prep and cooking time).
How should I store leftovers?
Refrigerate leftovers in an airtight container for 3–4 days; reheat gently in a skillet or microwave.
Can I freeze this dish?
You can freeze cooked lentils and salmon, but texture may change; best eaten fresh or within a couple of months.
What sides pair well?
Steamed or roasted greens or vegetables such as broccoli, spinach, or other gut-friendly greens.
How can I adjust flavor or salt?
Use lemon juice and parsley to brighten flavors; reduce salt or omit entirely if needed; add pepper to taste.
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