If you’re looking for a delicious way to support healthy cholesterol levels, this Mediterranean Salmon and Lentil Bowl ticks every box. Packed with fibre-rich lentils, heart-healthy salmon, fresh vegetables and extra-virgin olive oil, it’s the kind of simple, nourishing meal doctors love to recommend. Rich in omega-3s, antioxidants and plant-based nutrients, it’s perfect for over-60s wanting to enjoy great food while protecting their heart health. Best of all? It’s quick, colourful and incredibly satisfying.

Mediterranean Salmon and Lentil Bowl
Serves: 2
Prep: 10 minutes
Cook: 20 minutes

Ingredients

2 salmon fillets (about 150g each)
1 cup cooked brown lentils (or canned, rinsed well)
1 cup cherry tomatoes, halved
1 small cucumber, diced
1 cup baby spinach or rocket
1 small red onion, thinly sliced
1 tbsp capers (optional)
1 lemon, zest and juice
2 tbsp extra-virgin olive oil (heart healthy!)
1 tsp dried oregano
Salt and pepper to taste

Dressing

2 tbsp extra-virgin olive oil
1 tbsp red wine vinegar or lemon juice
½ tsp Dijon mustard
1 small garlic clove, crushed
Salt and pepper

Method

Season the salmon with salt, pepper, oregano, and a drizzle of olive oil.
Pan-sear the salmon over medium heat for 3–4 minutes per side, or until cooked to your liking. Set aside.
Assemble the bowls by dividing lentils, tomatoes, cucumber, spinach and onion between two bowls.
Mix the dressing and drizzle half over the bowls.
Add the salmon on top and finish with lemon zest, lemon juice, olive oil, and capers if using.
Serve warm or at room temperature.

Why It’s Good for Your Heart

Salmon provides omega-3 fatty acids that help reduce LDL (“bad”) cholesterol.
Lentils add fibre, which helps clear cholesterol from the bloodstream.
Extra-virgin olive oil supports HDL (“good”) cholesterol.
Leafy greens and fresh vegetables contribute antioxidants and help keep arteries healthy.