Salmon, Asparagus and Lentil Salad
If you’re looking for a healthy meal that’s packed with protein, fibre, and fresh seasonal ingredients, this Salmon, Asparagus and Lentil Salad is a perfect choice.
Tender grilled salmon is paired with charred asparagus, zucchini, lentils, citrus fruit, and baby spinach, then finished with a vibrant dill and mustard dressing. The result is a colourful, nutrient-rich salad that’s satisfying enough for dinner yet light enough for lunch.
Why You’ll Love This Recipe
- High in protein and fibre
- Rich in omega-3 fatty acids
- Packed with fresh vegetables
- Naturally gluten-free
- Great for meal prep
- Perfect for lunch or dinner
Ingredients
For the Dressing & Marinade
- 60ml (¼ cup) fresh pink grapefruit juice
- 2 tsp extra virgin olive oil
- 1 tsp Dijon mustard
- 2 tbsp fresh dill, chopped
- 1 tsp fennel seeds, crushed
For the Salad
- 2 skinless salmon fillets (about 150g each)
- 2 bunches asparagus, trimmed
- 2 zucchini, sliced into 1cm rounds
- 400g can lentils, rinsed and drained
- 6 radishes, thinly sliced
- 2 small pink grapefruits, segmented
- 2 oranges, segmented
- 60g baby spinach
- 2 tbsp extra fresh dill
How to Make Salmon, Asparagus and Lentil Salad
Step 1: Prepare the Dressing
In a jug, combine:
- Grapefruit juice
- Olive oil
- Dijon mustard
- Fresh dill
- Crushed fennel seeds
Pour half into a shallow dish and reserve the remainder for serving.
Step 2: Marinate the Salmon
Place the salmon fillets into the dressing.
Turn to coat evenly.
Allow to marinate for 10 minutes.
Step 3: Grill the Salmon and Vegetables
Preheat a barbecue grill or chargrill pan over high heat.
Discard the marinade used for the salmon.
Lightly spray the salmon, asparagus, and zucchini with oil.
Cook:
- Salmon: 3–4 minutes per side
- Asparagus: 2 minutes per side
- Zucchini: 2 minutes per side
Set aside and allow the salmon to cool slightly before breaking into chunks.
Step 4: Prepare the Salad
In a large bowl combine:
- Lentils
- Radishes
- Grapefruit segments
- Orange segments
- Baby spinach
- Extra dill
Add the grilled asparagus and zucchini.
Season lightly with salt and pepper.
Toss gently.
Step 5: Assemble
Divide the salad among serving bowls.
Top with chunks of grilled salmon.
Drizzle over the reserved dill mustard dressing.
Serve immediately.
Serving Suggestions
This salad is a complete meal on its own but also pairs well with:
- Wholegrain bread
- Quinoa
- Brown rice
- Roasted sweet potato
- Grilled vegetables
For extra crunch, add toasted almonds, walnuts, or pumpkin seeds.
Tips for Success
Use Fresh Citrus
Fresh grapefruit and orange segments provide natural sweetness and balance the richness of the salmon.
Don’t Overcook the Salmon
Cook until just flaky to maintain a moist texture.
Make It Ahead
Prepare the dressing and salad ingredients ahead of time and add the salmon just before serving.
Use Quality Lentils
Canned lentils work perfectly, but cooked French green lentils can also be used.
Storage
Store leftovers in an airtight container in the refrigerator for up to 2 days.
For best results, keep the dressing separate until ready to serve.
Not suitable for freezing.
Nutritional Information
Per serving:
- 395 calories
- 26.6g protein
- 18.6g fat
- 27.2g carbohydrates
A balanced meal packed with lean protein, fibre, vitamins, and healthy fats.
Frequently Asked Questions
Can I use another fish?
Yes. Ocean trout, barramundi, snapper, or tuna can be substituted for salmon.
Can I make this salad in advance?
Absolutely. Store the dressing separately and assemble just before serving.
Are lentils healthy?
Lentils are an excellent source of plant-based protein, fibre, and essential minerals.
Can I use canned salmon?
Fresh grilled salmon provides the best texture, but canned salmon can be used for convenience.
Final Thoughts
This Salmon, Asparagus and Lentil Salad is a nutritious and flavourful meal that combines protein-rich salmon, hearty lentils, fresh citrus, and seasonal vegetables into one satisfying dish. Whether you’re looking for a healthy lunch, light dinner, or meal-prep option, this colourful salad is sure to become a favourite.