Sheet-pan salmon with greens and white beans
One tray, ten minutes of prep and about 42g of protein per plate. The beans turn crisp at the edges, the salmon stays soft, and lemon brings it all together.
Method
Heat the oven to 220°C / 425°F (200°C fan). Line a large baking tray with parchment.
Tip the beans, onion, broccoli and garlic onto the tray. Add the oil, paprika, a good pinch of salt and some pepper, and toss with your hands until everything is coated.
Roast for 10 minutes, until the beans start to crisp and the onion softens.
Push the vegetables to the sides, scatter over the kale and toss it in the oil on the tray. Nestle the salmon in the middle, season it, and grate over half the lemon zest.
Roast for 12–15 minutes, until the salmon flakes easily and the kale edges are crisp.
Squeeze over the lemon juice, add the remaining zest and serve straight from the tray.
Why it works
Salmon and beans together bring about 42g of protein, the amount many researchers suggest spreading across meals to build and keep muscle. Oily fish adds omega-3 fats, and the beans and greens supply fiber for steady energy and digestion.
Nutrition per serving
Approximate values for one of two servings, calculated from standard nutrition data.
Swaps and storage
- No salmon? Use cod (add 2 minutes) or firm tofu cubes, roasted from the start.
- Leftovers keep for 2 days in the fridge. Eat cold over salad leaves, or reheat gently.
- For more protein, add a spoonful of Greek yogurt mixed with lemon and dill on the side.
From the shop
This recipe is day 3 of the Menopause Meal Plan
45 recipes like this one, four weekly menus and grocery lists.
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