Pan-Seared Salmon with Broccoli and Roasted Potatoes
Salmon is a good source of omega-3 fatty acids, which research suggests may help support a balanced inflammatory response as part of an overall eating pattern.
- Total time
- 35 min
- Serves
- 2
- Calories
- 470 kcal
- Ingredients
- 9
Ingredients
For 2 servings
Tick items off as you gather them.
Method
Preheat the oven to 200C (400F).
Toss the halved potatoes with 1 tablespoon of olive oil, salt, and pepper. Spread on a baking tray and roast for 20 minutes.
Add the broccoli florets to the tray, tossed with a little more olive oil, and roast for another 12 to 15 minutes, until the potatoes and broccoli are tender.
Meanwhile, season the salmon fillets with salt and pepper.
Heat the remaining olive oil in a pan over medium-high heat. Sear the salmon, skin side down, for 4 to 5 minutes, then flip and cook for another 3 to 4 minutes, until cooked through.
Add the minced garlic to the pan in the last minute of cooking the salmon.
Squeeze lemon juice over the salmon just before serving.
Plate the salmon alongside the roasted potatoes and broccoli, and garnish with fresh dill if using.
Why it can fit a PCOS-friendly week
Salmon is a good source of omega-3 fatty acids, which research suggests may help support a balanced inflammatory response as part of an overall eating pattern. Broccoli adds fibre and vitamin C, and potatoes with the skin on provide fibre, potassium, and magnesium. This meal fits well into a balanced dinner pattern with a mix of protein, healthy fats, and complex carbohydrates.
Calories are approximate, per the recipe as written. Adjust portions and ingredients to your needs, and check with a healthcare professional or dietitian if you follow a medical diet.
PCOS/PMOS Nutritions
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