This one pan Mediterranean salmon is everything you need for a quick, healthy, and satisfying dinner! I love a one-pan dinner because it makes being healthy so easy. No thought is required, and it's even great for meal prep. I also serve over quinoa - and when I make quinoa I use bone broth instead of water for extra protein, but you do whatever works best for you!
The ingredients in this recipe that are beneficial for your ovulatory phase are salmon, bell pepper, tomato, and quinoa if you choose to add it. During the ovulatory phase, estrogen and testosterone surge, so you want to eat foods that help your body balance out the spike in estrogen and support the heart.
Salmon is great for the ovulatory phase because it is high in omega-3s, which our body cannot produce on our own so it’s important to add it into our diets. Omega-3 will boost your mood, bust stress, is anti-inflamatory, and aids in progesterone production. It is also high in vitamin D which can increase FSH sensitivity and increase progesterone production, which is important if you’re trying to conceive!
Bell peppers are an ovulatory food because they’re high in vitamin C, which helps with the absorption of iron, and vitamin E which is antioxidant - helping your body reduce inflammation and efficiently metabolize excess estrogen to maintain hormone balance.
Tomatoes are great for ovulation because they are liver friendly, and easily digestible, which makes space for the body to focus on metabolizing estrogen. They are also rich in vitamin C which aids proper hormone production.
Quinoa is one of my favorite foods to incorporate because its health benefits can be listed on forever. It is packed with iron, fiber, protein, and all nine essential amino acids. It also doesn’t spike blood sugar, which helps with mood, and some studies show it can help balance cortisol levels.
One Pan Mediterranean Salmon
Serves: 2 Active Time: 10 minutes Total Time: 50 min
Ingredients
1/2 red onion, thinly sliced
1 sweet potato, cubed
2 bell peppers, roughly chopped (I did one red and one yellow for more colors)
1/2 tbsp olive oil
1 tsp garlic powder
1 tbsp harissa
1/4 tsp salt
pinch of black pepper, ground
1 cup cherry tomatoes (on the vine is pretty but optional)
1/2 lb Salmon
1 tbsp Dijon mustard
1/2 lemon, thinly sliced
Optional: serve with
1/2 cup quinoa
1 cup bone broth
Process
Preheat oven to 425°
Add the potatoes, onions, and bell peppers onto an oiled baking tray. Drizzle olive oil, garlic powder, harissa, salt and pepper over the veggies and rub it in. Bake for 25 minutes
After 25 minutes, remove from oven and make space in the middle for the salmon. Place the salmon on the tray, spread dijon mustard on top for flavor, and then add thinl slices of lemon on top of the salmon. Also add cherry tomatoes to the pan, then place back in the oven for 12-15 more minutes, until the salmon is fully cooked.
While the salmon is cooking, prepare your quinoa. Bring 1 cup of bone broth to a boil, add in your rinsed quinoa, then cover and reduce to a simmer. Let it cook for 15 minutes, until the bone broth is fully absorbed.
Enjoy!
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