About This Healthy Recipe
A Mediterranean salmon lentil power salad with avocado, cucumber, tomatoes, spinach, feta, and lemon-olive oil dressing for a protein- and fiber-rich lunch.
The recipe is designed around ingredients that are widely available in U.S. supermarkets, with household measurements and gram weights shown together. That makes the recipe practical for everyday cooking while keeping the nutrition estimate transparent.
This healthy meal is intended for general education and everyday food planning. It does not diagnose, treat, prevent, or cure a medical condition and is not a substitute for individualized care.
Why Readers May Like It
- 1Salmon provides protein and omega-3 fats.
- 2Lentils add fiber and plant protein.
- 3The salad combines vegetables, legumes, fish, and healthy fats in a balanced meal.
Recipe Summary and Estimated Nutrition
The values below are calculated from the ingredient weights in the base recipe and divided by 5 servings. The four main cards show calories, protein, carbohydrates, and total fat per serving; the detailed table shows how each ingredient contributes to the full recipe total.
5 servings
Calculated from measured ingredient weights and divided by 5 servings. Values are evidence-informed estimates rather than laboratory-tested results.
Estimated energy per serving
Calculated from all listed ingredients
Includes fiber and naturally occurring sugars
Includes saturated and unsaturated fat
Values are calculated before display rounding. Product labels, produce size, drained weight, cooking loss, and substitutions can change the final result.
Ingredient-by-Ingredient Nutrition Breakdown
Household measurements and gram weights are shown together so readers can reproduce the recipe and compare the estimate with another reliable database or the labels on the exact products they buy.
| Ingredient | Amount used | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| Raw salmon fillets | 21.2 ounces | 600 g | 1248 kcal | 122.4 g | 0.0 g | 80.4 g |
| Cooked lentils | 2½ cups | 500 g | 580 kcal | 45.0 g | 100.5 g | 2.0 g |
| Avocado, diced | 1⅜ cups | 200 g | 320 kcal | 4.0 g | 17.0 g | 29.4 g |
| Cucumber, chopped | 1½ cups | 220 g | 33 kcal | 1.5 g | 7.9 g | 0.2 g |
| Cherry tomatoes, halved | 1½ cups | 240 g | 43 kcal | 2.2 g | 9.4 g | 0.5 g |
| Baby spinach | 6 cups | 180 g | 41 kcal | 5.2 g | 6.5 g | 0.7 g |
| Reduced-fat feta, crumbled | ⅝ cups | 80 g | 211 kcal | 11.4 g | 3.3 g | 17.0 g |
| Extra-virgin olive oil | 1½ tablespoons | 20 g | 177 kcal | 0.0 g | 0.0 g | 20.0 g |
| Fresh lemon juice | 3 tablespoons | 45 g | 10 kcal | 0.2 g | 3.1 g | 0.1 g |
| Dill, oregano and black pepper | 2 teaspoons | 7 g | 18 kcal | 0.7 g | 3.2 g | 0.6 g |
| Calculated full-recipe total | 5 servings | 2092 g | 2681 kcal | 192.5 g | 150.8 g | 150.9 g |
How This Nutrition Estimate Was Prepared
- Every ingredient is assigned a specific gram weight instead of relying only on a cup, spoon, or item count.
- Standard unbranded food-composition values are aligned with the closest matching foods in USDA FoodData Central.
- Ingredient values are added for the full recipe, divided by the listed yield, and rounded only for display.
- Optional ingredients are excluded unless a measured amount is included in the base recipe.
Accuracy note: These numbers are credible estimates, not laboratory analysis. Weigh ingredients and calculate from the labels on the exact brands you use when precision is important.
Ingredients
Protein
Legumes
Healthy fats
Vegetables
Greens
Topping
Dressing
Seasoning
Professional Step-by-Step Preparation
Equipment
Large cutting board, chef knife, measuring cups and spoons, mixing bowls, and the skillet, saucepan, sheet pan, baking dish, or air fryer required by the steps below.
Before You Start
Wash produce, keep raw animal proteins separate from ready-to-eat ingredients, and use a clean food thermometer when the recipe includes meat, poultry, seafood, or eggs.
Season the salmon
Pat the salmon dry and season with oregano, dill, and black pepper.
Success tip: Keep the measured ingredient amounts consistent if you want the displayed nutrition estimate to remain comparable.
Cook the salmon
Bake or pan-cook until the fish is opaque and reaches 145°F (63°C) in the thickest part.
Success tip: Keep the measured ingredient amounts consistent if you want the displayed nutrition estimate to remain comparable.
Build the salad base
Combine lentils, spinach, cucumber, and tomatoes in a large bowl.
Success tip: Keep the measured ingredient amounts consistent if you want the displayed nutrition estimate to remain comparable.
Make the dressing
Whisk olive oil with lemon juice and the remaining herbs.
Success tip: Keep the measured ingredient amounts consistent if you want the displayed nutrition estimate to remain comparable.
Add salmon and avocado
Divide the salad among five bowls, then add salmon, avocado, and feta.
Success tip: Keep the measured ingredient amounts consistent if you want the displayed nutrition estimate to remain comparable.
Finish and serve
Spoon the lemon dressing over each portion just before serving.
Success tip: Keep the measured ingredient amounts consistent if you want the displayed nutrition estimate to remain comparable.
How to Know It Is Ready
Vegetables and grains should be tender without becoming mushy, and sauces should lightly coat the ingredients rather than pool excessively.
Use the safe internal temperature stated in the cooking steps when animal protein or eggs are included.
The finished meal should have distinct textures, fresh flavor, and evenly distributed dressing, sauce, or seasoning.
Potential Benefits and Things to Consider
Potential Benefits
- Salmon provides protein and omega-3 fats.
- Lentils add fiber and plant protein.
- The salad combines vegetables, legumes, fish, and healthy fats in a balanced meal.
Things to Consider
- Feta can contribute sodium.
- Contains fish and milk.
- Avocado and olive oil are nutritious but energy-dense, so measured portions help keep the estimate consistent.
Who May Enjoy This Recipe?
It May Work Well For
- People looking for a practical lunch with a balance of protein, produce, and minimally processed ingredients.
- Fitness-focused readers who prefer measured portions and transparent nutrition estimates.
- Busy adults and families who want a repeatable recipe with familiar U.S. grocery-store ingredients.
Best Times to Eat It
- Lunch
- Meal prep when stored safely
- A balanced meal around work, school, or training
How to Adjust It for Different Goals
For fewer calories
Use less avocado and olive oil for fewer calories.
For more protein
Increase salmon or lentils for more protein.
For more energy
Add a whole-grain pita or extra lentils for more carbohydrate.
Substitutions, Dietary Notes, and Allergens
Practical Substitutions
- Use canned salmon or tuna for convenience.
- Use chickpeas instead of lentils.
- Use arugula instead of spinach.
- Omit feta or use a dairy-free alternative if needed.
Allergen Information
Contains fish and milk. Check packaged feta and canned fish labels if substitutions are used.
Always check every packaged ingredient label because formulations, sodium levels, and cross-contact statements can change.
Storage and Meal Preparation
Refrigerate salmon and salad separately for up to 3 days for best quality. Add avocado and dressing shortly before eating.
Keep perishable food at 40°F (4°C) or below and discard it if left at room temperature for more than 2 hours, or 1 hour when temperatures are above 90°F (32°C).
Frequently Asked Questions
Refrigerate salmon and salad separately for up to 3 days for best quality. Add avocado and dressing shortly before eating.
Use canned salmon or tuna for convenience.
Increase salmon or lentils for more protein.
Follow the texture and food-safety cues in the preparation section and use a food thermometer whenever animal protein or eggs are included.
Each ingredient is assigned a gram weight. Standard food-composition estimates are multiplied by those weights, totaled for the full recipe, and divided by the listed yield before display rounding.
No. This recipe page provides general educational information and does not replace individualized guidance from a qualified health or nutrition professional.
Nutrition and Safety Note
This page is for general education. It does not diagnose, treat, or provide individualized diet advice. People with allergies, medical conditions, pregnancy, or specific nutrition requirements should seek qualified professional guidance.
Nutrition Data Source
For a clear explanation of ingredient weights, data sources, rounding, substitutions, and estimate limitations, read our Nutrition Calculation Methodology.
