Baked Salmon with Roasted Beetroot and Lentils – PCOS-Friendly Anti-Inflammatory Lunch

Name: Baked Salmon with Roasted Beetroot and Lentils – PCOS-Friendly Anti-Inflammatory Lunch
Prep time: 15 min
Cook time: 25 min
Yield: 2 servings
Cuisine: Mediterranean
Ingredients: 360 g salmon fillets (2 x 180 g); 200 g beetroot, peeled and cut into 2 cm wedges; 150 g cooked green lentils, drained and rinsed; 1 tbsp olive oil, divided; 1 tsp smoked paprika, divided; 1 tsp ground cumin; ½ tsp ground turmeric; 1 clove garlic, minced; 1 tbsp fresh lemon juice; 1 tbsp chopped fresh dill; 1 tbsp chopped fresh parsley; 30 g walnuts, roughly chopped; 100 ml low-sodium vegetable broth; 1 tsp apple cider vinegar; Salt and freshly ground black pepper, to taste

Omega-3 rich salmon paired with fibre-packed beetroot and lentils

Baked Salmon with Roasted Beetroot and Lentils – PCOS-Friendly Anti-Inflammatory Lunch

PCOS (PMOS) Nutrition Weight Loss Gut Health & IBS

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Baked salmon with roasted beetroot and Puy lentils – rich in omega-3 and anti-inflammatory nutrients, designed to support hormonal balance in PCOS and PMOS.

Prep15 min

Cook25 min

Serves2 servings

Nutrition per serving

682kcal

48gProtein

10gFibre

30gCarbs

42gFat

Nutritionist’s Note

I often recommend this dish to clients managing PCOS because the combination of salmon’s omega-3s and the low-glycaemic lentils helps reduce insulin spikes while supporting hormonal balance. The beetroot adds betaine and antioxidants that combat inflammation, and the modest amount of healthy fat keeps you satiated through the afternoon.

Ingredients

360 g salmon fillets (2 x 180 g)
200 g beetroot, peeled and cut into 2 cm wedges
150 g cooked green lentils, drained and rinsed
1 tbsp olive oil, divided
1 tsp smoked paprika, divided
1 tsp ground cumin
½ tsp ground turmeric
1 clove garlic, minced
1 tbsp fresh lemon juice
1 tbsp chopped fresh dill
1 tbsp chopped fresh parsley
30 g walnuts, roughly chopped
100 ml low-sodium vegetable broth
1 tsp apple cider vinegar
Salt and freshly ground black pepper, to taste

Method

Preheat the oven to 200 °C (fan 180 °C) and line a baking tray with parchment paper.
Toss the beetroot wedges with ½ tbsp olive oil, a pinch of salt, pepper and ½ tsp smoked paprika; spread on the tray and roast for 20–25 min, turning halfway, until tender.
In a small bowl combine the remaining ½ tbsp olive oil, minced garlic, lemon juice, cumin, turmeric, the other ½ tsp smoked paprika, and season with salt and pepper; brush this mixture over the salmon fillets.
Place the salmon on the same tray (or a second tray) and bake for 12–15 min, or until the internal temperature reaches 63 °C and the flesh flakes easily.
While the salmon and beetroot are in the oven, bring the vegetable broth to a gentle simmer, add the cooked lentils and cook for 5 min, stirring; finish with a splash of apple cider vinegar, salt and pepper.
Arrange the seasoned lentils on each plate, top with roasted beetroot wedges and a baked salmon fillet, then scatter chopped dill, parsley and walnuts over everything.
Finish with an extra drizzle of lemon juice if desired and serve while warm.

Tips

Toast the walnuts briefly in a dry pan for extra crunch and deeper flavour.
If you need a quicker side, use canned lentils – just rinse and heat as described.
For a vegan version, replace salmon with marinated tofu and add a teaspoon of ground flaxseed for omega-3.

Storage

Cool the leftovers to room temperature, then store in an airtight container in the fridge for up to 2 days. Reheat salmon gently in a 150 °C oven to avoid drying, and warm lentils and beetroot in a saucepan or microwave; keep components separate for best texture.