One-Pan Salmon with Tenderstem & Sweet Potato
A beautifully simple one-pan dinner that covers all the nutritional bases: omega-3s from salmon, resistant starch from sweet potato, and sulforaphane from tenderstem broccoli. This combination directly addresses insulin resistance, systemic inflammation, and oestrogen metabolism.
Prep
10 min
Cook
25 min
Total
35 min
Serves
2
Quick read
What this recipe does
Built to keep you fuller, steadier, and less snacky after eating.
Why it fits PCOS/PMOS goals
Higher-protein meals usually make Atlas pattern data cleaner because they soften the crash-and-crave loop common in PCOS/PMOS.
Ingredients that matter most
salmon fillets, sweet potato, tenderstem broccoli
How to log it fast
Log salmon fillets first, then sweet potato if that was the part most likely to affect energy, cravings, or symptoms.
Ingredients
If you log this in Atlas later, start with the main ingredients below. The pattern engine cares more about the meal signal than a perfect kitchen diary.
- 2 salmon fillets (approx. 150g each, skin on)
- 1 medium sweet potato (approx. 350g), cut into 1.5cm chunks
- 200g tenderstem broccoli
- 2 tbsp olive oil
- 2 garlic cloves, minced
- Zest and juice of 1 lemon
- 1 tsp dried thyme or fresh thyme leaves
- Salt and freshly ground black pepper
- Chilli flakes (optional)
Method
- 1
Preheat oven to 200°C / 180°C fan. Toss the sweet potato chunks with 1 tbsp olive oil, salt, and pepper on a large baking tray. Spread in a single layer and roast for 15 minutes.
- 2
Meanwhile, mix the remaining olive oil with garlic, lemon zest, and thyme.
- 3
After 15 minutes, push the sweet potato to one side of the tray. Add the tenderstem broccoli and the salmon fillets (skin-side down) to the tray.
- 4
Spoon the garlic-lemon oil over everything. Season with salt, pepper, and chilli flakes if using.
- 5
Return to the oven for 10–12 minutes, until the salmon is cooked through and flakes easily, and the broccoli is tender-crisp.
- 6
Squeeze the lemon juice over everything just before serving.
Why this works for PCOS/PMOS
Higher protein intake supports muscle maintenance and reduces insulin resistance — two of the most impactful dietary levers for managing hormonal health.
Like this recipe?
Save it and discover more personalised recommendations in the Atlas app. Log the meal, tag the ingredients that mattered, and let Atlas connect it with later energy, cravings, and mood shifts.
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