🍲 Kilo Verme Destek · Anne
Baked Salmon with Vegetables — A Balanced, Omega-3-Friendly Meal for Breastfeeding Mothers
Salmon baked with broccoli, zucchini, and carrot; a light, satisfying, and balanced main meal for breastfeeding mothers. A practical plate with omega-3-rich salmon and seasonal vegetables.
⚠️ Contains allergens: fish
Ingredients
- 2 pieces (≈150 g) Salmon fillet
- 1 small head (cut into florets) Broccoli
- 1 sliced Zucchini
- 1 thinly sliced Carrot
- 2 tablespoons Olive oil
- 1/2 juice and slices Lemon
- 1 handful (chopped) Fresh dill or parsley
- 1 pinch Salt
- 1 pinch Black pepper
Directions
- 1
Preheat the oven to 200°C (400°F) and line a baking tray with parchment paper.
- 2
Wash and chop the broccoli, zucchini, and carrot; spread them on the tray, drizzle with one tablespoon of olive oil, and toss lightly.
- 3
Place the salmon fillets among the vegetables; add the remaining olive oil, lemon juice, a pinch of salt, and black pepper on top.
- 4
Lay a few lemon slices over the salmon.
- 5
Bake in the preheated oven for about 20-25 minutes, until the salmon flakes easily and the vegetables are tender.
- 6
Remove from the oven, sprinkle with fresh dill or parsley, and serve warm.
🌱 Why is it nourishing?
Salmon is a fish valued for its omega-3 fatty acids and quality protein, which can contribute to a balanced diet for breastfeeding mothers. Seasonal vegetables such as broccoli, zucchini, and carrot add fiber, vitamins, and natural flavor to the plate. Baking with a little oil helps you prepare a lighter meal than frying; protein and fiber together may support a longer-lasting feeling of fullness.
Maiyko's note
At Maiyko, we care about you being gentle with yourself during the breastfeeding period; you can vary this recipe with the seasonal vegetables you have on hand and add a slice of whole-grain bread or a bowl of yogurt alongside it. Remember to carefully remove any bones while eating the fish. Health Note: This content is for informational purposes; please make your nutrition and health decisions in consultation with your doctor.
Nutrition per serving
390
kcal
30 g
protein
12 g
carbs
24 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.