PCOS NUTRITION CENTER BLOG

This sheet pan salmon dinner is super easy, and is loaded with PCOS-friendly nutrients! It’s a recipe that’s whole foods-based and supports an anti-inflammatory diet. All that in 30 minutes!

What makes this dinner a PCOS fighting dish?

Salmon is full of omega-3s; those healthy fats you’re always hearing about. Not only do they support heart health, but also help decrease inflammatory markers in the body which is key to minimizing PCOS symptoms.

Are your progesterone levels low? Healthy fats and protein aren’t the only nutrients salmon brings to the table.  The vitamin B6 found in this fatty fish supports natural production of progesterone in the body. Progesterone is essential for fertility and maintaining a healthy pregnancy.

In addition to being a PCOS-nutritional power house, salmon is the perfect protein when you’re looking for a quick meal. We recommend wild-caught salmon. It doesn’t have to be super expensive either. Buying in bulk can often times save you money. Look for family frozen packs. These are usually cut into individual filets and are very convenient for busy week-nights.

In this recipe we’re also using asparagus and fingerling potatoes. Both of these foods contain fiber to help with digestion and support weight management. Potatoes can be incorporated into a PCOS-friendly diet when used in a healthy way. When we eat the whole vegetable with the skin, they’re a great source of potassium, fiber, and vitamin C. Here, we’re using a smaller, fingerling potato. These are an heirloom variety and contain a few more antioxidants than the traditional white potato. Look for purple varieties to get an even bigger nutrient boost.

This easy weeknight meal is sure to quickly become a family staple in your house!

Ingredients

1 lb. Salmon, cut into filets

1 lb. Fingerling potatoes, halved

1 Bunch Asparagus (approx. 1 lb.), ends trimmed

1-2 Lemons, sliced thinly

2 Tablespoons olive oil, divided

½ Teaspoon of salt, divided

Fresh ground pepper

Instructions:

• Pre-heat oven to 425 degrees. Line a large baking sheet with parchment paper.
• Toss potatoes with half of the olive oil and half of the salt. Add a generous amount of fresh ground pepper. Place potatoes on cookie sheet and roast for 15 minutes.
• While potatoes are roasting, toss asparagus in remaining olive oil and season with half of remaining salt and pepper.
• Season salmon filets with the last bit of salt and fresh ground pepper to taste and place 2 lemon slices on top.
• Once potatoes have cooked 15 minutes, remove cookie sheet from oven. (Keep oven at 425 degrees). Move potatoes to one side of the pan and add asparagus and salmon. Place remaining lemon slices on top of asparagus.
• Return pan to oven and cook 10-15 minutes, or until salmon is no longer iridescent. *Cooking time will vary slightly depending on the thickness of filets.
• Remove from oven and enjoy!

Serves 4

Nutrition Information per serving:

Calories 346, Protein 27g, Fiber 4g, Carbohydrates 29.5g, Sugars 3g, Total Fat 14g, Saturated Fat 2g, Sodium 710 mg

Looking for more PCOS-friendly recipes? Check out The PCOS Nutrition Center Cookbook: 100 Easy and Delicious Whole Food Recipes to Beat PCOS!