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This spiced salmon tray bake is a salmon recipe I guarantee you’ll have on repeat. With just a handful of ingredients including salmon, olive oil, honey, cumin, paprika and garlic, it’s also incredibly easy to make (it takes just 30 minutes). Serve roasted baby new potatoes, green salad, salty feta cheese and a creamy green goddess dressing alongside this spiced salmon to take it to the next level! Aim to include salmon in your menopause-optimised diet a few times a week (to soak up all the health benefits listed below).

SALMON AND MENOPAUSE NUTRITION

• Omega-3 fats: Salmon is the richest dietary source of the essential omega-3 fat DHA. DHA is vital for hormonal health, as well as lowering inflammation.
• Astaxanthin: Salmon gets its red pigmentation from astaxanthin, a powerful antioxidant. In combination with Omega-3 fatty acids,astaxanthin is believed to protect the nervous system and brain from inflammation.
• Micronutrients: Salmon ticks a lot of important nutrient boxes, including vitamin B12, choline, iodine, iron, selenium and zinc.

SPICED SALMON TRAY BAKE INGREDIENTS

For this recipe you only need a few fresh ingredients and pantry staples. Here’s what you need:

• For the marinade: A combination of olive oil, honey, cumin, paprika and garlic make a punchy, spicy marinade to flavour the salmon.
• Salmon: Use individual fillets for this recipe – see buying tips below.
• Baby new potatoes: Serve with baby new potatoes roasted with a splash of olive oil and a pinch of sea. I like baby new potatoes as they’re small so they cook quicker.

SHOPPING FOR SALMON

• Wild salmon is best. Steer clear of farmed salmon. Why? Wild-caught salmon generally has more nutrients, a better texture, a brilliant hue, and better flavour (translation: a more delicious baked salmon!)
• Salmon varieties. There are several varieties of salmon, and the ones I recommend are wild Alaskan and sockeye. Wild salmon does have seasons and each of these varieties are available at different times throughout the year. But no matter which you choose, just look for fillets that are vibrant pink in colour.
• Fresh vs. frozen salmon. Unless you’re going to a fish market that has fresh catches of the day (which can be expensive), grab frozen salmon instead. Yes, it’s totally okay, and often better than the “fresh” salmon you’ll find sitting on ice…which isn’t so fresh. Frozen salmon is flash frozen on the ship right after it’s caught to preserve freshness!

HOW TO THAW FROZEN SALMON

• If you planned ahead of time, thaw it in the fridge. Ideally, you want to slowly thaw your salmon in the fridge overnight. Or about 12 hours before cooking it. Just make sure to keep the fish in it’s wrapping and place it on a plate to catch any liquid.
• If you’re hours away from dinner, thaw it in cold water. Not to worry if thawing it overnight slipped your mind! You can thaw your salmon by submerging it in a big bowl of cold water. This should take about an hour or so, depending on its thickness. But be sure to swap for fresh water if it starts to become lukewarm.

GREEN GODDESS DRESSING

You can make green goddess dressing from just a handful of fresh ingredients – avocado, coconut yoghurt, fresh basil, fresh lemon juice and a pinch of sea salt. Then, you just place all the ingredients in a food processor and process until smooth. That’s it!

HOW TO MAKE SPICED SALMON TRAY BAKE

Before you get started, preheat the oven to 200°C (400°F) and line a large baking tray with plastic-free baking parchment. Then follow along:

1. Marinate the salmon: Place 1 tablespoon of the olive oil in a small jug with the honey, cumin, paprika and garlic and whisk to combine. Place the salmon in a shallow dish and drizzle with the marinade. Set aside.
2. Bake the potatoes: Spread the potatoes evenly on the prepared tray. Drizzle with the remaining olive oil, sprinkle with the salt and roast for 20 minutes.
3. Make the green goddess dressing: Place the avocado, coconut yoghurt, basil, lemon juice and salt in a food processor and process until smooth. Set aside.
4. Cook the salmon: Remove the potatoes from the oven, add the salmon fillets and drizzle with any marinade left in the dish. Return to the oven for 10-12 minutes, or until the salmon is cooked through and the potatoes are golden brown.

That’s it! Divide the rocket between serving plates, top with the salmon and potatoes, add a dollop of green goddess dressing and sprinkle with feta and sesame seeds to serve. Enjoy!