This Easy Baked Salmon with Roasted Veggies is a perfect meal that brings together the benefits of omega-3s, fiber, antioxidants, and healthy fats—all ingredients that play a key role in managing menopause symptoms and boosting metabolism.
Research hints that Vitamin D not only helps with weight loss… but also with preventing weight gain in the first place.
Plus, it’s simple to prepare and packed with flavor.
But most importantly, this recipe just tastes good!
Why This Easy Baked Salmon Dish Is Perfect For Menopause Wellness
During menopause, your metabolism naturally slows down, and you may experience weight gain, fatigue, and changes in appetite.
Incorporating nutrient-rich foods that support metabolic function and hormone balance is essential. This easy baked salmon recipe includes key ingredients that support your body during this transitional phase:
1. Managing Hot Flashes and Mood Swings
Omega-3s from salmon, healthy fats from olive oil, and the antioxidants in butternut squash and green beans help regulate hormone production, potentially reducing the frequency of hot flashes and improving mood swings.
2. Supporting Bone Health
The vitamin D in salmon, along with the fiber in the vegetables, helps support bone health, an important consideration in menopause.
3. Supports Digestive Health
The high fiber content in both the squash and green beans helps support healthy digestion, which can sometimes be an issue during menopause. Plus, the calming properties of dill promote a relaxed digestive system.
4. Balancing Blood Sugar and Weight Management
This balanced meal, featuring lean protein, fiber, and healthy fats, keeps you feeling longer, helping manage weight and stabilize blood sugar—two common concerns during menopause.
Sheet Pan Baked Salmon with Roasted Veggies
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
- Yield: 4 servings 1x
Ingredients
2 Tbsp olive oil
Juice of 1 large lemon (about 4 Tbsp)
2 garlic cloves, finely minced
½ tsp dried dill
½ tsp sea salt
¼ tsp black pepper
1¼ pound salmon filets (4 filets)
1 large butternut squash, diced
1 pound of green beans, trimmed
½ yellow onion, thinly sliced
Instructions
- Preheat oven to 425ºF/220ºC. Line a rimmed baking sheet with parchment paper and coat with cooking spray.
- Prep the marinade: whisk together the oil, lemon juice, garlic, dill, salt, and pepper.
- Place salmon filets in a baking dish and brush half of the marinade over them. Put the dish in the refrigerator.
- Prep the veggies: Place the squash, green beans, and sliced onion into a bowl, and toss with the remaining marinade. Arrange them on the baking sheet before putting them in the oven.
- Let bake for 15 minutes.
- Remove from the oven and make room for the salmon filets in the center of the pan.
- Place back in the oven and bake for 8-12 minutes, until the salmon is done and the butternut squash and green beans are tender.
- Thicker filets = longer cooking time. The salmon is “done” if it flakes when you press down on a filet with a fork.
- Remove from the oven — it’s time to eat!
Final Thoughts
This Easy Baked Salmon with Roasted Veggies, is a powerhouse of nutrients that can help support your health during menopause. With the perfect balance of protein, healthy fats, and fiber, it will leave you feeling nourished, energized, and ready to face whatever the day may bring.
Enjoy this meal as part of your balanced menopause nutrition plan, and give your body the support it needs to thrive during this transformative phase of life.
Let me know in the comments section below, if you tried it!
P.S. If you love healthy recipes like this one, check out my Easy One Pan Recipe Guide
FAQS about Easy Baked Salmon Recipe
The tastiest way is baking or pan-searing with a flavorful marinade, like lemon garlic, and olive oil, for a crispy exterior and tender interior.
Salmon should bake at 425ºF for 8-12 minutes, depending on the thickness. It’s done when it flakes easily with a fork.
Baking salmon uncovered allows the fish to develop a crispy exterior while staying moist inside.
Gordon Ramsay often bakes salmon at high heat (around 400-425ºF), using a simple seasoning of salt, pepper, and olive oil and he bakes it uncovered for about 10 minutes.
References:
- Spritzler, F. (2023, October 25). Salmon nutrition and health benefits. Healthline.
- Johnson, J. (2025, January 6). How can I balance my hormones? Medical News Today
- 6 Garlic benefits to boost your health. (2025, January 8). Cleveland Clinic.
- Nelson, A. (2024, September 23). Health benefits of butternut squash. WebMD
- Mutchler, C. (2024, December 5). 9 Unexpected health benefits of green beans. Verywell Health.
- Cso, G. H. M. R. (2019, November 19). The many splendors & benefits of Dill. FoodTrients.
Check Out More Healthy Recipes for Menopause Wellness
Looking for more delicious and nutritious meals to support your menopause journey? Try our Oil-Free Rainbow-Roasted Vegetables recipe—packed with vibrant, nutrient-dense veggies to boost your health during this transformative phase.
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