Greek Salmon, Lentil & Cucumber Salad
Looking for a fresh, satisfying lunch packed with protein, fibre, and Mediterranean flavour? This Greek Salmon, Lentil & Cucumber Salad is the perfect combination of nourishing ingredients and fresh, vibrant flavours.
Flaky roasted salmon is paired with hearty lentils, crisp cucumber, juicy tomatoes, Kalamata olives, creamy feta, and fresh dill. Everything is tossed with a simple lemon dressing for a refreshing salad that is filling enough to be a complete meal.
This recipe is perfect for meal prep, busy weekdays, or when you want something nutritious that doesn't feel like another boring salad.
Why You'll Love This Recipe
High in protein: Salmon and lentils provide protein to support muscle maintenance and recovery.
Packed with fibre: Lentils and fresh vegetables support digestion and gut health.
Healthy fats: Salmon provides omega-3 fatty acids, while olive oil adds heart-healthy fats.
Mediterranean-inspired: Fresh lemon, dill, feta, and olives bring plenty of flavour.
Meal-prep friendly: Prepare the ingredients ahead of time for easy lunches throughout the week.
Greek Salmon, Lentil & Cucumber Salad Recipe
Servings: 4
Prep Time: 15 minutes
Cook Time: 15–18 minutes
Total Time: 30–33 minutes
Ingredients
For the Salmon:
4 salmon fillets (approximately 4 oz / 113 g each)
For the Salad:
2 cups cooked green or brown lentils (or canned, rinsed and drained)
1 English cucumber, diced
1 cup cherry tomatoes, halved
¼ cup Kalamata olives, sliced
⅓ cup crumbled feta cheese
¼ small red onion, finely diced
2 tbsp fresh dill, chopped
2 tbsp fresh parsley, chopped
For the Lemon Dressing:
2 tbsp extra virgin olive oil
1 small garlic clove, minced
Salt and black pepper to taste
Instructions
Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
Place salmon fillets on the baking sheet. Drizzle with olive oil and season with garlic powder, oregano, salt, pepper, and lemon juice.
Bake for approximately 12–15 minutes, depending on thickness, until the salmon flakes easily and reaches an internal temperature of 145°F (63°C).
While the salmon cooks, add lentils, cucumber, cherry tomatoes, olives, red onion, dill, and parsley to a large bowl.
In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, garlic, salt, and pepper.
Pour the dressing over the lentil and vegetable mixture. Toss gently to combine.
Divide the salad between four bowls. Top each serving with a roasted salmon fillet and crumbled feta.
Serve immediately or refrigerate for meal prep.
Nutrition Information
Estimated per serving:
Macros are estimates and will vary depending on ingredient brands and portion sizes.
Meal Prep Tips
Cook the lentils ahead of time or use canned lentils to save time.
Store the salmon and salad separately for the freshest texture.
Keep the dressing in a separate container until ready to eat.
Refrigerate leftovers in airtight containers for up to 3 days.
A Little Reminder About Balanced Eating
Eating well in midlife isn't about cutting out carbohydrates or surviving on salads. Your body needs protein to maintain and build muscle, fibre to support digestion and blood sugar balance, healthy fats, and carbohydrates to fuel your workouts and everyday life.
This salad checks all those boxes!
Want more simple, protein-packed recipes to support your hormones, metabolism, and muscle health? Follow along with LME Fitness & Nutrition for more practical nutrition tips and delicious meals designed for women over 40.
Eat well. Lift heavy. Feel strong.
xoxo
Lisa