Recipe description
June 10, 2026
Salmon Lentil Salad Bowl
Fiber-rich Salmon Lentil Salad Bowl for gentle digestion.
High Protein
Protein Rich
High Polyphenols
92%
Match for Gut Health
This score is based on all ingredients included in the food recipe and the data in the InnerBuddies database showing the effect of these ingredients on gut bacteria and functions.
Coming soon: personalization based on your profile and/or your gut microbiome test results.
Why this recipe fits you
- Rich in fiber from lentils and vegetables supports digestive regularity.
- Includes lean salmon and olive oil for anti-inflammatory fats and satiety.
- Diverse plant ingredients provide polyphenols and nutrients for gut health.
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
Cucumber
1
bowl
Cherry Tomatoes
1
cup
Onion, red
0.5
piece
Oil, olive
2
tablespoon
Lemon juice
1
tablespoon
Parsley
2
tablespoon
Salt
0.5
teaspoon
Black Pepper
0.5
teaspoon
Instructions
1
Cook lentils according to package instructions until tender. Drain and let cool.
2
Season the salmon fillets with salt and black pepper, then grill or pan-sear until cooked through.
3
In a large bowl, combine cooked lentils, diced cucumber, halved cherry tomatoes, chopped red onion, and parsley.
4
In a small bowl, whisk together olive oil and lemon juice, then pour over the lentil salad.
5
Toss the salad to combine and serve with grilled salmon on top.
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Nutrition
550 kcal
Calories
34 g
Protein
52 g
Carbohydrates
12 g
Fiber
6 g
Sugar
18 g
Fat
4 g
Saturated fat
0.9 g
Salt
FAQ
What are the main health benefits of this Salmon Lentil Salad Bowl?
It provides high-quality protein from salmon and lentils, fiber for digestion, heart-healthy fats, and a variety of vegetables rich in polyphenols.
Is this dish suitable for vegetarians or vegans?
Not as written because it uses salmon. You can substitute with plant proteins like tofu, tempeh, or chickpeas.
How should I cook the salmon to be safe and tasty?
Bake or pan-sear until opaque and flakes easily; aim for an internal temperature about 63°C (145°F). Let it rest a few minutes.
Do the lentils need pre-soaking, and how do I cook them?
Most lentils cook in 15–25 minutes without soaking; rinse, simmer until tender but not mushy. Use canned lentils for speed if desired.
How long will leftovers stay fresh?
Refrigerate within 2 hours of cooking; store in an airtight container for 2–3 days. Reheat gently or enjoy cold.
Can I customize the dressing to be lighter or dairy-free?
Yes. Reduce oil, use lemon juice or vinegar, and choose a dairy-free yogurt if adding creaminess. Adjust salt as needed.
I have allergies to fish or legumes—what are safe substitutions?
For fish allergy, swap salmon for roasted vegetables, chicken, or tofu; for legume allergy, replace lentils with quinoa or millet and adjust flavor.
Is this recipe safe for pregnancy or nursing?
Generally safe if the salmon is fully cooked and from safe sources; avoid raw fish. Check local guidelines and consult a clinician for personalized advice.
Any tips for meal-prepping this bowl?
Cook lentils and salmon in advance; chop vegetables; keep dressing separate; assemble bowls when ready to eat. Store components in separate airtight containers.
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