Oven-Baked Salmon with Roasted Broccoli & Quinoa

A warming, nutrient-dense dinner designed to nourish hormone pathways, support hormone synthesis, gut-liver detox pathways, and replenish post-menstrual nutrient losses. It’s ideal during the follicular phase when oestrogen is rising and the body is building momentum toward ovulation. A perfect blend of protein, fibre, minerals, and healthy fats — all wrapped in delicious comfort.

---

Why it’s perfect for the follicular phase:

The follicular phase is about rebuilding, revitalising, and preparing for ovulation.
This recipe supports that with:

• Salmon: rich in omega-3 fatty acids and B vitamins that help reduce inflammation, support hormone synthesis, and fuel mitochondrial function, key during follicle maturation.

• Broccoli: provides indole-3-carbinol and sulforaphane, compounds that support phase II liver detoxification, aiding in healthy oestrogen metabolism.

• Quinoa: a complete protein source with magnesium, zinc, and complex carbohydrates to stabilise energy and replenish nutrients after menstruation.

• Olive oil and herbs: to enhance absorption of fat-soluble nutrients and add antioxidant support.

Recipe (Serves 2)

Ingredients:

• 2 salmon fillets (~150g each)

• 2 cups broccoli florets

• 1 cup cooked quinoa

• 1 1/2 tbsp extra virgin olive oil (divided)

• 2 garlic cloves crushed

• 1/2 tsp sea salt

• cracked black pepper to taste

• 1 tsp wholegrain mustard

• zest of 1/2 lemon

• Optional: fresh rosemary or thyme sprigs

Directions:

1. Preheat oven to 200°C

2. Toss broccoli with 1 tbsp olive oil,  garlic, sea salt, and black pepper. Spread onto a baking tray and roast for 25–30 mins, turning once.

3. Place salmon fillets skin-side down on another tray. Brush tops with mustard and olive oil, then sprinkle over lemon zest, salt, pepper, and fresh herbs.

4. Bake salmon for 12–15 mins or until cooked through and lightly golden.

5. Serve salmon over warm quinoa with a generous side of roasted broccoli. Drizzle with extra olive oil or lemon juice to finish.

---

These recipes are part of a bigger picture — your hormones, your health, your life.

If you're curious about where to start, book a naturopathic consultation and let’s create a plan that works with your body.

DISCLAIMER

This content is not intended as medical advice and should not be used to diagnose, treat or prevent any disease or health illness. Please consult a qualified healthcare professional before acting on any information presented here.

Further reading:

Latest articles