Baked Mediterranean Salmon with Roasted Tomatoes and Spinach
Tender salmon baked alongside juicy cherry tomatoes, baby spinach, garlic, and kalamata olives. A fast, heart-healthy dinner loaded with anti-inflammatory fats and quality plant nutrients.
Prep
10 min
Cook
15 min
Total
25 min
Makes
4 servings
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
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
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
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
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) and line a large rimmed baking sheet with pa…
- 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 8 steps complete
Next: Preheat your oven to 400°F (200°C) and…
- 01
Preheat your oven to 400°F (200°C) and…
Preheat your oven to 400°F (200°C) and line a large rimmed baking sheet with parchment paper.
Tap card to mark done - 02
Combine 0
In a medium bowl, combine 0.5 cup of cherry tomato, 1 cup of baby spinach, 1 tbsp of kalamata olive, and 2 pcs of garlic clove.
Tap card to mark done - 03
Drizzle 0
Drizzle 0.5 tbsp of extra virgin olive oil over the vegetable mixture and toss gently until evenly coated.
Look for: evenly coated
Tap card to mark done - 04
Place 1 pcs of salmon fillet in…
Place 1 pcs of salmon fillet in the center of the baking sheet.
Tap card to mark done - 05
Drizzle the remaining 0
Drizzle the remaining 0.5 tbsp of extra virgin olive oil, 1 tbsp of lemon juice, 0.5 tsp of lemon zest, and 0.5 tsp of dried oregano evenly over the top of the salmon.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Arrange the seasoned vegetable mixture in a…
Arrange the seasoned vegetable mixture in a single layer around the salmon fillet on the baking sheet.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 07
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 tomatoes are soft and slightly blistered.
Look for: the salmon flakes easily with a fork and reaches an internal temperature of 145°F (63°C) and the tomatoes are soft and slightly blistered
Tap card to mark done - 08
Remove from the oven and let rest…
Remove from the oven and let rest for 2 minutes before serving hot, or allow to cool completely before portioning into airtight container for meal prep.
Allow: 2 minutes
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