This pregnancy superfood recipe is bursting with flavor and essential nutrients for both you and your little one. It's especially rich in omega-3 fatty acids, crucial for your baby's brain and eye development. It's also rich in vitamin D, which is important for both of you. Sweet potatoes add a touch of sweetness and vibrant color to the plate, while providing a healthy dose of vitamin A, crucial for your baby's vision and immune system. Broccoli florets round out the meal with essential folate, needed for your baby's neural tube development, and fiber, which aids in healthy digestion for both of you. Together, these ingredients combine to create a satisfying and nutritious meal that's perfect for busy weeknights.
Ingredients:
1 pound salmon fillet, skin off
1 tablespoon olive oil
1 teaspoon lemon zest
1 tablespoon lemon juice
1 teaspoon dried oregano
1/2 teaspoon dried thyme
Salt and pepper to taste
2 large, sweet potatoes, peeled and cubed
1 head broccoli, cut into florets
1 tablespoon olive oil
Salt and pepper to taste
Instructions:
Preheat your oven to 400°F (200°C). Parchment paper is a great option because it prevents the salmon and vegetables from sticking to the pan, making cleanup a breeze.
2. In a small bowl, whisk together the olive oil, lemon zest, lemon juice,
oregano, thyme, salt, and pepper. This flavorful mixture will be used to marinate the salmon.
3. Place the salmon fillet, skin-side down, (remove the skin before cooking) on the prepared baking sheet. Brushing the top of the salmon generously with the lemon herb mixture coats the flesh and adds a burst of bright flavor.
4. In a separate bowl, toss the sweet potato cubes and broccoli florets with olive oil, salt, and pepper. Arrange the seasoned vegetables around the salmon on the baking sheet. This way, everything roasts together in the oven, creating a cohesive and flavorful dish.
5. Bake the salmon and vegetables for 20-25 minutes, or until the salmon is cooked through and the vegetables are tender. To test for doneness, gently insert a fork into the thickest part of the salmon. If the salmon flakes easily and appears opaque throughout, it's cooked through. The vegetables should be tender but not mushy.
Helpful Tips:
For extra flavor, add a drizzle of honey or maple syrup to the sweet potatoes before roasting.
Feel free to substitute other vegetables you enjoy, such as Brussels sprouts, asparagus, or green beans.
If you don't have fresh herbs, you can use dried herbs instead. Just reduce the amount by half.
Serve with a dollop of plain yogurt or a side of brown rice for a complete meal.
Why this recipe is great for pregnancy:
Salmon: Provides omega-3 fatty acids, essential for baby's brain and eye development, and vitamin D for bone health. Remember to remove the skin before cooking, as it can contain contaminants that are best avoided during pregnancy and breastfeeding.
Sweet potatoes: Rich in vitamin A, crucial for baby's vision and immune system.
Broccoli: Offers folate which is important for baby`s development and fiber for healthy digestion.
Olive oil: A source of healthy fats that support overall health and provide energy.
Lemon and herbs: Add flavor and antioxidants, plus lemon aids in iron absorption from the salmon.
This meal is not only delicious but also easy to prepare, making it a perfect weeknight dinner option for busy moms-to-be. With minimal prep and a short cooking time, you can whip up this nutritious dish and still have plenty of time to relax or spend time with your family. Plus, leftovers can be easily reheated for lunch the next day, making it a great meal-prep option as well. So go ahead, give this recipe a try and enjoy a delicious and nourishing dinner that will benefit both you and your growing baby.