Mediterranean Salmon and Roasted Vegetable Tray Bake

Key Takeaways

• Salmon is a natural source of protein, omega-3 fats and vitamin D.
• Balanced meals containing protein, fibre and healthy fats may support metabolic health in PCOS.
• Simple tray bake meals can make it easier to include nutrient-rich whole foods in everyday cooking.

When managing PCOS, nutrition is often discussed in relation to blood sugar balance, inflammation and metabolic health. However, nutrients that support bone, muscle and overall wellbeing are equally important.

This simple Mediterranean-inspired tray bake provides a balanced combination of protein, healthy fats and colourful vegetables. It also includes salmon, one of the richest natural food sources of vitamin D.

Meals such as this can support an overall dietary pattern that promotes metabolic health while also providing nutrients that contribute to muscle maintenance and bone health. If you are interested in learning more about the role of vitamin D in PCOS, you can read our article on vitamin D and PCOS.

Why This Recipe Works for PCOS

This recipe combines several nutritional principles often recommended when supporting metabolic health in PCOS.

Protein for muscle health
Salmon provides high-quality protein which supports muscle maintenance and recovery. Maintaining muscle mass can play an important role in metabolic health and insulin sensitivity.

Healthy fats
Salmon is rich in omega-3 fatty acids, which have been studied for their role in inflammation and cardiovascular health.

Fibre and phytonutrients
The vegetables provide fibre, vitamins and plant compounds that support overall health.

Vitamin D
Oily fish such as salmon are among the few natural dietary sources of vitamin D, a nutrient that contributes to bone health and immune function.

Serves 2

Ingredients

2 salmon fillets
1 courgette, sliced
1 red pepper, chopped
1 small red onion, sliced
1 handful cherry tomatoes
1 tablespoon extra virgin olive oil
1 teaspoon dried oregano
½ teaspoon smoked paprika
Juice of half a lemon
Salt and black pepper to taste

Optional: fresh parsley or basil to serve

Method

1. Preheat the oven to 200°C (180°C fan).
2. Place the courgette, red pepper, onion and cherry tomatoes onto a baking tray.
3. Drizzle the vegetables with olive oil and sprinkle with oregano, smoked paprika, salt and pepper. Toss gently to coat.
4. Roast the vegetables in the oven for 10 minutes.
5. Remove the tray from the oven and place the salmon fillets on top of the vegetables.
6. Squeeze lemon juice over the salmon and return the tray to the oven for a further 12 to 15 minutes, or until the salmon is cooked through.
7. Serve topped with fresh herbs if desired.

Serving Suggestions

This dish can be served on its own for a lighter meal or alongside:

• Quinoa
• roasted new potatoes
• a simple green salad

Adding whole grains can increase fibre intake and help create a balanced meal depending on individual preferences and activity levels.

Supporting Metabolic Health Through Balanced Meals

Many people with PCOS find that meals containing protein, fibre and healthy fats help support satiety and stable energy levels throughout the day. Simple meals such as tray bakes can make it easier to include a variety of whole foods without spending large amounts of time cooking.

Combined with regular movement and strength-based exercise, balanced meals can support long-term health and wellbeing.

You can learn more about the role of exercise in PCOS in our article on strength training and PCOS, and explore how nutrients such as vitamin D contribute to skeletal health in our article on bone health and PCOS.