Pregnancy-Safe Wild Salmon with Vegetables

The FDA and EPA recommend that pregnant and breastfeeding women eat 8-12 ounces of low-mercury seafood per week for optimal fetal brain and eye development. Wild sockeye salmon is one of the safest and most nutrient-dense choices, with very low mercury levels and the highest DHA omega-3 content of any commonly available fish. This recipe pairs perfectly cooked salmon with folate-rich asparagus, iron-rich spinach, and vitamin C-packed sweet potatoes to support the increased nutritional demands of pregnancy.

Ingredients

• 2 wild sockeye salmon portions (5-6 oz each)
• 1 tbsp extra-virgin olive oil
• 1 bunch asparagus (about 12 spears), trimmed
• 1 medium sweet potato, cut into 1/2-inch cubes
• 2 cups fresh baby spinach
• 2 cloves garlic, minced
• 1 lemon, halved
• 1 tsp sea salt (divided)
• 1/2 tsp black pepper
• 1 tsp dried oregano
• 1 tbsp avocado oil (for the vegetables)

Instructions

1. Preheat oven: Set oven to 400°F. Line a large sheet pan with parchment paper.
2. Start the sweet potatoes: Toss sweet potato cubes with avocado oil, 1/2 tsp salt, and pepper. Spread on the sheet pan in a single layer. Roast for 10 minutes to get a head start since they take longer than the salmon.
3. Prepare the salmon: Pat salmon dry. Drizzle with olive oil, season with remaining salt, pepper, and oregano. Squeeze lemon juice over the top.
4. Add salmon and asparagus: After 10 minutes, remove the pan and add the seasoned salmon portions and trimmed asparagus alongside the sweet potatoes. Return to the oven.
5. Bake together: Cook for 15-18 minutes until the salmon reaches an internal temperature of at least 145°F (the FDA-recommended minimum for pregnant women). The salmon should be fully opaque throughout with no translucent center.
6. Wilt the spinach: In the last 2 minutes of cooking, place spinach on the pan next to the salmon to wilt slightly from the oven heat, or quickly sauté with garlic in a small pan.
7. Plate and serve: Divide the salmon, sweet potatoes, asparagus, and wilted spinach between two plates. Squeeze remaining lemon over everything and serve immediately.