One Pan Lemon Garlic Salmon

Are you looking for a quick, delicious, and nutritious dinner that’s perfect for pregnancy and satisfies the whole family? Look no further! This One-Pan Lemon Garlic Salmon with Veggies is packed with nutrients that support a healthy pregnancy while saving you time and energy in the kitchen.

Why This Recipe is Great for Pregnancy

Pregnancy is a time when your body needs extra care, and nutrition plays a vital role in supporting both you and your baby. This recipe is specifically designed to:

1. Support Fetal Development: Salmon is rich in omega-3 fatty acids (DHA and EPA), which are crucial for your baby’s brain and eye development.
2. Boost Iron Levels: Spinach and sweet potatoes provide non-heme iron, a vital nutrient for preventing pregnancy-related anemia.
3. Provide Essential Vitamins: This dish is loaded with vitamin C (from lemon and veggies) to enhance iron absorption and vitamin A for immune support.
4. Reduce Inflammation: The omega-3s in salmon and antioxidants in veggies help keep inflammation at bay, which is especially beneficial during pregnancy.
5. Family-Friendly: This one-pan meal is easy to scale up, making it a perfect choice for feeding your whole family without extra work.

One Pan Lemon Garlic Salmon with Veggies

Serving Size:

Serves 4

Time:

35-40 minutes

Difficulty:

Easy

Ingredients

• 4 (6-ounce) salmon fillets
• 2 cups baby spinach
• 2 medium sweet potatoes, diced
• 1 cup cherry tomatoes, halved
• 1 red bell pepper, sliced
• 1 small red onion, sliced
• 3 tablespoons olive oil
• 3 cloves garlic, minced
• 1 lemon (zested and juiced)
• 1 teaspoon dried oregano
• 1 teaspoon paprika
• Salt and black pepper to taste
• Optional garnish: fresh parsley or dill

Directions

1. Preheat the Oven: Preheat your oven to 400°F (200°C).
2. Prepare the Veggies: In a large mixing bowl, toss the sweet potatoes, bell pepper, onion, and cherry tomatoes with 2 tablespoons of olive oil, half of the minced garlic, oregano, paprika, salt, and pepper.
3. Arrange on Baking Sheet: Spread the seasoned veggies evenly on a large baking sheet lined with parchment paper. Roast in the oven for 15 minutes.
4. Prepare the Salmon: While the veggies are roasting, season the salmon fillets with the remaining olive oil, garlic, lemon juice, lemon zest, salt, and pepper.
5. Add Salmon to the Pan: After 15 minutes, remove the baking sheet from the oven. Push the veggies to the sides and place the salmon fillets in the center. Scatter spinach leaves over the top.
6. Bake Again: Return the baking sheet to the oven and bake for an additional 12-15 minutes, or until the salmon is cooked through and flakes easily with a fork.
7. Serve: Garnish with fresh parsley or dill if desired. Serve warm and enjoy!

Tips for Pregnant Moms:

• Choose Wild-Caught Salmon: Opt for wild-caught salmon to minimize exposure to contaminants and maximize nutritional benefits.
• Meal Prep Friendly: Double the recipe and save leftovers for lunch the next day.
• Hydration Reminder: Pair this meal with a glass of water infused with cucumber and mint to stay hydrated.

Why Your Family Will Love It

This recipe isn’t just for moms-to-be—the whole family will enjoy the combination of zesty lemon, savory garlic, and hearty veggies. Plus, the one-pan preparation means minimal cleanup, giving you more time to relax and connect with your loved ones.

Give this One-Pan Lemon Garlic Salmon with Veggies a try tonight, and let me know how it turns out! Don’t forget to share your thoughts in the comments and tag me on social media if you make it. Healthy eating can be delicious, simple, and satisfying for the whole family!