Name: Anxiety & Depression: Sun-Dried Tomato & Feta Baked Salmon
Cook time: 900 s
Total time: 900 s
Yield: 4 Servings
Ingredients: wild caught salmon fillets (4–6 oz each); sun dried tomatoes in olive oil, drained and chopped; crumbled feta cheese; garlic, minced; olive oil; Juice of lemon; dried oregano or thyme; Freshly ground pepper (to taste); Optional: handful of fresh parsley for garnish; ✨ Optional Side Pairings (Anxiety Focused):; Quinoa with lemon + parsley; Roasted carrots or beets; Sauteed spinach with garlic and olive oil

Anxiety & Depression: Sun-dried Tomato & Feta Baked Salmon

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35 min

Posted on Jul 31, 2025

domeniquetrupia

4 Servings

Anxiety & Depression: Sun-Dried Tomato & Feta Baked Salmon

4 Servings

Ingredients

2 wild caught salmon fillets (4–6 oz each)

¼ cup sun dried tomatoes in olive oil, drained and chopped

¼ cup crumbled feta cheese

1 clove garlic, minced

1 tbsp olive oil

½ Juice of lemon

½ tsp dried oregano or thyme

Freshly ground pepper (to taste)

Optional: handful of fresh parsley for garnish

✨ Optional Side Pairings (Anxiety Focused):

Quinoa with lemon + parsley

Roasted carrots or beets

Sauteed spinach with garlic and olive oil

Directions

Preheat oven to 400°F.

2. Place salmon fillets in a baking dish lined with parchment.

3. In a bowl, mix chopped sun-dried tomatoes, garlic, olive oil, lemon juice, herbs, and feta.

4. Spoon mixture over salmon fillets.

5. Bake for 12–15 minutes, or until salmon flakes easily with a fork.

6. Garnish with parsley and serve with quinoa, wild rice, or sautéed greens.

Notes

🐟 Wild-Caught Salmon (4–6 oz each) Packed with omega-3 fatty acids (EPA & DHA), which: Improve insulin sensitivity Lower inflammation Support ovarian function and reduce androgen excess Excellent source of protein, vitamin D, and B12, which are essential for metabolism, hormone balance, and reducing fatigue 🍅 Sun-Dried Tomatoes in Olive Oil (1/4 cup, drained + chopped) Rich in lycopene, an antioxidant shown to reduce oxidative stress and support metabolic function Adds intense flavor with minimal sugar Olive oil base adds monounsaturated fats to further support insulin signaling 🧀 Crumbled Feta Cheese (1/4 cup) Adds calcium and protein without a major glycemic impact Provides small amounts of CLA (conjugated linoleic acid), which may help with fat metabolism and insulin resistance If dairy is tolerated, feta is one of the better options for PCOS 🧄 Garlic (1 clove, minced) Supports glucose metabolism and reduces systemic inflammation May enhance liver detox, which is essential for hormonal clearance 🍋 Lemon Juice (1/2 lemon) Rich in vitamin C, which helps: Lower cortisol Boost collagen (for gut and tissue repair) Aid iron absorption from plant-based side dishes 🫒 Olive Oil (1 tbsp) High in oleic acid, which reduces inflammatory markers and improves insulin sensitivity Supports hormone production and keeps blood sugar stable when paired with protein and carbs 🌿 Oregano or Thyme + Optional Parsley Oregano/thyme: Anti-inflammatory and antioxidant-rich, supportive of metabolic function Parsley: Supports liver detox, estrogen balance, and is rich in vitamin C ✨ Optional Side Pairings for PCOS & Insulin Resistance: 🍋 Quinoa with Lemon + Parsley Complete protein + fiber + magnesium = ideal for improving insulin sensitivity Lemon + parsley support digestion and hormonal detox 🥕 Roasted Carrots or Beets Low-glycemic root veggies that support blood sugar control and contain beta-carotene for estrogen balance Beets specifically support methylation and liver detox pathways 🥬 Sauteed Spinach with Garlic + Olive Oil Rich in magnesium, folate, and iron, all of which are often depleted in PCOS Supports ovarian health, mood stability, and energy production Calories: ~460 • Protein: 36g • Fat: 28g • Carbs: 5g • Omega-3s (EPA/DHA): ~1,500–2,000 mg • Vitamin D: ~400 IU • Magnesium: ~70 mg • Zinc: ~2 mg • Choline & B12: High—important for brain and nervous system health

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