Salmon is a key whole food in the Mediterranean Diet, and is well known for its omega 3 heart healthy fats. Omega 3s help to protect heart and bone health, the brain, as well as support dry eyes and dry skin common with menopause. And some studies have shown that omega 3s may be linked to helping reduce night sweats.

Salmon is a tasty, food-first way to get more omega 3s in your diet. It's also easier to prepare than you may think. This sheet pan dinner takes only a few minutes to prep and makes for a perfectly balanced meal with protein, fat and carbohydrates. Garlic, ginger and the omega 3s provide the added benefit of being naturally anti-inflammatory as well - another reason this makes for a heart healthy, easy weeknight dinner!

Try replacing red meat for salmon once a week. Your heart will thank you.

Salmon and Veggies Sheet Pan Recipe

Serves 4

Adapted from The Modern Proper


  • 1 lb Salmon filet, cut into 4 servings
  • 4 large carrots, peeled and chopped into long sticks or big circles
  • 3 cups broccoli florets
  • 1 Tbsp honey
  • 1 tsp sesame oil
  • ½ cup low sodium soy sauce or tamari
  • ¼ cup cilantro, minced
  • 1 tsp ginger, minced
  • 1 Tbsp garlic, minced
  • 1 Tbsp sesame seeds
  • 4 green onions, minced, optional
  • 4 cups cooked brown rice


  1. Preheat oven to 400°F.
  2. In a small bowl, combine honey, sesame oil, soy sauce or tamari, cilantro, ginger, garlic and sesame seeds.
  3. On a large baking sheet, arrange salmon fillets, broccoli and carrots. Drizzle half of the sauce over the entire sheet pan, using your hands to toss if needed.
  4. Bake on center rack for 18 minutes.
  5. Drizzle with remaining sauce, sprinkle with green onions and serve warm along with cooked brown rice - or just as is.

Balanced nutrition from whole foods is key to warding off disease as we age. If you need guidance on how to incorporate healthy recipes like this and others into your diet on a regular basis, consider working with our integrated care team who are experts in supporting women in menopause. They can create a personalized plan that will optimize your nutrition and other lifestyle factors, plus provide the support to create healthy habits for the long-term.


Monika Jacobson

March 1, 2023

Medically Reviewed By

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