Recipe description
October 4, 2026
Menopause Support Salmon Lentil Tray Bake
A nourishing salmon and lentil tray bake with satisfying protein and gut-friendly fiber.
High Fiber
Omega-3 Rich
High Protein
88%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from red lentils, tomatoes, onion, garlic, and spinach.
- Combines colorful plant foods, herbs, olive oil, and salmon in a minimally processed meal.
- Balanced with protein, healthy fats, and fiber-rich carbohydrates for satisfying nutrition.
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
Red lentils
0.75
cup
Tomato, cherry
250
gram
Onion, red
1
piece
Spinach
2
tablespoon
Oil, olive
2
tablespoon
Lemon
1
piece
Garlic
2
clove
Oregano
1
teaspoon
Salt
0.5
teaspoon
Black pepper
0.5
teaspoon
Instructions
1
Preheat the oven to 200°C (400°F).
2
Rinse the red lentils and spread them evenly in a large baking dish.
3
Halve the cherry tomatoes, slice the red onion, and scatter both over the lentils along with the minced garlic.
4
Drizzle with olive oil, season with oregano, salt, and black pepper, and pour in about 1 1/2 cups of hot water or broth to cover the lentils.
5
Bake for 20 minutes until the lentils are nearly tender.
6
Season the salmon fillets with salt, pepper, and a squeeze of lemon, then nestle them on top of the lentil mixture.
7
Return the tray to the oven and bake for 12-15 minutes, until the salmon is cooked through and flakes easily.
8
Stir the baby spinach through the lentils so it wilts in the residual heat.
9
Squeeze over the remaining lemon juice, adjust seasoning, and serve warm.
More Recipes For Your Gut
Nutrition
725 kcal
Calories
50 g
Protein
38 g
Carbohydrates
16 g
Fiber
9 g
Sugar
33 g
Fat
6 g
Saturated fat
1.2 g
Salt
FAQ
How many servings does this salmon and lentil tray bake make?
It makes 2 servings.
What temperature should I use for the tray bake?
Preheat the oven to 200°C (400°F).
Do the red lentils need to be cooked first?
No. Rinse them and add them directly to the baking dish with the hot water or broth.
How much liquid should I add?
Add about 1½ cups of hot water or broth, enough to cover the lentils.
How do I know when the salmon is cooked?
It should be opaque and flake easily in the thickest part. For a precise check, aim for 63°C internally.
Can I use another type of lentil?
Red lentils are best because they cook quickly. Other lentils may need different cooking times and more liquid.
Can I use vegetable broth instead of water?
Yes. Choose a low-salt broth if preferred, then adjust the added salt to taste.
Is this recipe gluten-free?
The listed ingredients are naturally gluten-free, but check broth labels and avoid cross-contamination if needed.
How should I store leftovers?
Cool leftovers promptly, refrigerate them in a covered container, and use within 2 days. Reheat thoroughly before serving.
Is this salmon and lentil bake suitable for menopause nutrition?
It provides protein, fiber and unsaturated fats, which can fit into a varied eating pattern during menopause. It does not treat menopause symptoms.
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