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dinnerpescatarianMediterranean-inspired

Baked Salmon with Roasted Zucchini and Sautéed Bok Choy

A nutritious and flavorful dinner featuring tender baked salmon paired with roasted zucchini and sautéed bok choy, rich in omega-3s and fiber.

Baked Salmon with Roasted Zucchini and Sautéed Bok Choy

Instructions

1
Preheat Oven and Prepare Ingredients
preparation

Preheat the oven to 200°C. Gather all ingredients and line a large baking sheet with parchment paper for easy cleanup.

💡 Preheating ensures even cooking; use a timer to avoid forgetting.
2
Prepare and Arrange Salmon and Zucchini
baked

Slice zucchini into 1cm thick rounds. Place them on one half of the baking sheet, drizzle with half the olive oil, and season with salt and pepper. On the other half, place salmon fillets skin-side down, drizzle with remaining olive oil and lemon juice, then season with salt, pepper, and dried dill. Ensure even spacing for consistent cooking.

💡 Pat the salmon dry with paper towels before seasoning to achieve a crispier exterior.
3
Bake Salmon and Zucchini
baked

Place the baking sheet in the preheated oven at 200°C. Bake for 15-18 minutes, checking at 15 minutes; salmon should flake easily with a fork and reach an internal temperature of 63°C, while zucchini should be tender and lightly golden at the edges.

💡 Use a meat thermometer for precise salmon doneness to avoid overcooking.
4
Prepare and Sauté Bok Choy
sautéed

While the salmon and zucchini bake, halve the bok choy lengthwise and rinse under cold water to remove grit. Heat olive oil in a large skillet over medium heat. Place bok choy cut-side down in the pan and cook for 3-4 minutes until golden brown on the cut side. Flip and cook for another 2-3 minutes until leaves are wilted and stems are tender-crisp.

💡 Don’t overcrowd the pan; cook in batches if needed for even browning.
5
Final Check and Rest
resting

Remove the baking sheet from the oven once salmon and zucchini are done. Let the salmon rest for 2 minutes on the tray to retain juices before serving. Ensure bok choy is ready at the same time by keeping it warm on low heat if needed.

💡 Resting the salmon prevents it from drying out; cover loosely with foil if needed.
Prep Time
10 Min
Cook Time
20 Min
Per Serving
462kcal
Protein37%
Carbs7%
Fat57%
Glycemic Load
4.2 (Low)
Nutrition Information
PreparedRaw ingredients
Energy462 kcal· 23%
Protein39 g· 78%
Carbohydrates7 g· 2%
Carbs (absorbed)6 g· 2%
Dietary Fiber1 g· 4%
Fat27 g· 39%
Saturated Fat5.5 g· 28%
Monounsaturated Fat15.5 g· 62%
Polyunsaturated Fat4.5 g· 41%
Trans Fat0 g· 0%
Cholesterol99 mg· 33%
Sodium1180 mg· 59%
Potassium710 mg· 20%
Calcium105 mg· 11%
Magnesium39 mg· 10%
Phosphorus460 mg· 66%
Iron1.1 mg· 8%
Zinc0.90 mg· 9%
Copper0.12 mg· 12%
Selenium32 µg· 58%
Iodine23 µg· 15%
Vitamin C13 mg· 16%
Vitamin A310 µg· 39%
Vitamin D8 µg· 40%
Vitamin E2.1 mg· 18%
Vitamin K70 µg· 93%
Vitamin B10.13 mg· 12%
Vitamin B20.21 mg· 15%
Vitamin B60.40 mg· 29%
Vitamin B122.8 µg· 112%
Folate62 µg· 31%
Niacin4.5 mg· 28%
Biotin7 µg· 14%
Pantothenic Acid1.1 mg· 18%
Salt Equivalent3 g· 50%

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