A healthy, delicious, and easy Salmon salad is so easy to make, it’s got lots of color and the earthy tones of the brown lentils give it a rustic, farmhouse appeal.
This salad does not need to be expensive given the Salmon ingredient.
I used just one 400g tin of cooked salmon and shredded it by hand. A huge saving and still delicious and full of nutritional value.
What’s in this salad?
Lentils
Lentils are a versatile and nutritious ingredient that forms the hearty base of this salad.
Packed with protein, fiber, and essential minerals, lentils add a satisfying earthy flavor and a satisfying texture.
Their nutty undertones complement the other ingredients while providing a healthy dose of plant-based protein.
Sweet Corn
Sweet corn kernels bring a burst of natural sweetness and vibrant color to the salad. Their crisp, juicy texture contrasts beautifully with the tender lentils and delicate salmon.
Rich in vitamins and dietary fiber, sweet corn adds a refreshing element that elevates the overall taste profile and provides a delightful crunch.
Baby Spinach
Baby spinach leaves lend a fresh and vibrant green element to this salad.
They are tender, mild, and packed with nutrients like iron and antioxidants, making them a fantastic choice for a salad base.
Their delicate, slightly peppery flavor pairs harmoniously with the other ingredients, providing a nutritious and flavorful bed for the salmon and sweet corn.
Salmon
Succulent and rich in Omega-3 fatty acids, salmon takes center stage in this salad. Its flaky, tender flesh adds a burst of seafood flavor and a healthy dose of heart-healthy fats.
Grilled or baked to perfection, salmon’s mild yet distinct taste complements the earthy lentils, sweet corn’s sweetness, and the freshness of the baby spinach, creating a harmonious and satisfying combination.
Nutritional Benefits
Lentils
- Excellent source of plant-based protein and dietary fiber
- Rich in essential minerals like iron and folate
- Low glycemic index helps regulate blood sugar levels
- Contains antioxidants that combat inflammation and reduce chronic disease risk
Sweet Corn
- High in fiber, aiding in digestion
- Natural sugars provide quick energy
- Rich in vitamins C and B3 for immune and skin health
- Contains antioxidants, such as lutein and zeaxanthin, for eye health
Baby Spinach
- Good source of vitamin K for bone health and folate for cell repair
- Contains antioxidants like vitamin C, E, and beta-carotene
- High fiber content supports digestive health, while phytonutrients may reduce chronic disease risk
Salmon
- Abundant in heart-healthy Omega-3 fatty acids (EPA and DHA)
- Excellent source of high-quality protein for muscle growth and repair
- Rich in vitamin D for bone health and B vitamins (B12 and niacin) for energy metabolism
- Contains selenium, an antioxidant that protects cells and may have anti-cancer properties
Conclusion
This salad is so easy to throw together. It really is a no-cook, super-fast meal.
If you’re looking to target an Omega-3, iron-rich, gluten-free meal, this is the one for you.
It will also save you time with meal prep because you can fix this for dinner and a work lunch for the next day.
When it comes to finding a dietary solution to chronic skin inflammation, salmon is a great dish to start with.
Not only is it a rich source of omega-3 essential fatty acids, but it also contains important trace minerals like zinc and vitamin E.
So, if you’re looking for an easy and delicious way to get more benefits from salmon, read the post for my skin-soothing Ginger Poached Salmon recipe.
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Easy Omega 3 Salmon Salad with Brown Lentils
Ingredients
Equipment
Method
- Cut baby spinach leaves into ribbons (chiffonade cut)
- Rinse and drain brown lentils and sweet corn.
- Place all ingredients into a large mixing bowl, except the salmon
- Pour over the salad dressing
- Pour over the salad dressingWith your hands, turn over the ingredients until everything is well coated.
- Pour over the salad dressingWith your hands, turn over the ingredients until everything is well coated.
- Tip this into a wide salad bowl of serving plate
- Place the shredded salmon pieces all round over top, as you like.
Notes
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