🍲 Enerji & Demir · Anne
Baked Salmon and Vegetables for Mothers — A Filling, Iron- and Omega-Friendly Meal
A filling, practical meal made with oven-baked salmon and colourful seasonal vegetables, ideal for the postpartum and breastfeeding period. A gently spiced mother's plate rich in protein, omega-3 and iron.
⚠️ Contains allergens: fish
Ingredients
- 2 pieces Salmon fillet (skinless)
- 1 piece Courgette (sliced)
- 1 piece Red pepper (chopped)
- 10 pieces Cherry tomatoes (halved)
- 0.5 piece Red onion (sliced)
- 2 tablespoons Olive oil
- 1 clove Garlic (grated)
- 1 piece Lemon (half sliced, half juiced)
- 1 teaspoon Dried oregano
- 1 teaspoon Salt (in moderation)
- 1 pinch Black pepper
- 0.5 bunch Fresh dill or parsley (chopped)
Directions
- 1
Preheat the oven to 200°C; gently pat the salmon fillets dry with a paper towel.
- 2
Spread the courgette, red pepper, cherry tomatoes and red onion over a roasting tray.
- 3
Drizzle 1 tablespoon of olive oil, a moderate amount of salt, black pepper and the oregano over the vegetables, toss, and pre-roast the tray for 10 minutes.
- 4
Place the salmon fillets on top of the vegetables; add the remaining olive oil, grated garlic, lemon juice and a few lemon slices.
- 5
Bake for 15-18 minutes, until the salmon flakes easily with a fork and is fully opaque and cooked through.
- 6
Remove from the oven, garnish with fresh dill or parsley, and serve warm.
🌱 Why is it nourishing?
Salmon is rich in quality protein and omega-3 fatty acids and can help make up a balanced, satisfying meal during the postpartum and breastfeeding period. The oven-roasted seasonal vegetables add colour, texture and variety, while the olive oil brings a natural freshness. The iron and B12 found in fish can be supportive as part of a varied, balanced diet at this time.
Maiyko's note
At Maiyko we care about the practical, filling and balanced meals a new mother can set aside for herself; enjoy the salmon well-cooked and as a low-mercury choice in moderation, and if you like, add a bowl of wholegrain bulgur or some greens alongside. Health Note: This content is for informational purposes; during breastfeeding and the postpartum period, please make decisions about your own nutrition and health in consultation with your doctor.
Nutrition per serving
380
kcal
30 g
protein
14 g
carbs
22 g
fat
4 g
fiber
Foods in this recipe
⚕️ This recipe is for general informational purposes. The right time to introduce new foods and the risk of allergies vary from baby to baby — consult your pediatrician.
