Mediterranean Baked Salmon with Asparagus and Capers
Tender salmon fillet baked with asparagus, sweet cherry tomatoes, and tangy capers in extra virgin olive oil. A simple, high-protein sheet-pan dinner free of meat, added sugar, and zucchini.
Prep
10 min
Cook
15 min
Total
25 min
Makes
1 serving
Created together. Shared with you.
Made by Karen + Lila
Karen created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthEveryday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Well-nourished skin
Support from the whole plate
Regular meals with enough protein, plants and fats support overall nourishment. Think consistency, not one miracle ingredient.
Notice: consistency + hydration
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
15 min
Total
25 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Sheet pan
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Preheat your oven to 400°F (200°C).
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 9 steps complete
Next: Preheat your oven to 400°F (200°C)
- 01
Preheat your oven to 400°F (200°C)
Preheat your oven to 400°F (200°C).
Tap card to mark done - 02
Line a rimmed baking sheet with parchment…
Line a rimmed baking sheet with parchment paper.
Tap card to mark done - 03
Snap off the woody ends of the…
Snap off the woody ends of the asparagus spears and place them on the baking sheet alongside the whole cherry tomatoes.
Tap card to mark done - 04
Drizzle half of the extra virgin olive…
Drizzle half of the extra virgin olive oil over the vegetables, sprinkle with half of the salt and black pepper, and toss to coat evenly.
Tap card to mark done - 05
Push the vegetables slightly to the sides…
Push the vegetables slightly to the sides to make room in the center of the baking sheet.
Tap card to mark done - 06
Place the salmon fillet skin-side down in…
Place the salmon fillet skin-side down in the center of the sheet.
Tap card to mark done - 07
Drizzle the remaining extra virgin olive oil…
Drizzle the remaining extra virgin olive oil over the salmon, then top evenly with capers and the remaining salt and black pepper.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 08
Bake in the preheated oven for 12…
Bake in the preheated oven for 12 to 15 minutes, until the salmon flakes easily with a fork and reaches an internal temperature of 145°F (63°C), and the asparagus is tender-crisp.
Look for: the salmon flakes easily with a fork and reaches an internal temperature of 145°F (63°C), and the asparagus is tender-crisp
Tap card to mark done - 09
Remove from the oven and serve immediately
Remove from the oven and serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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