“This is the dish I return to whenever I want to feel truly nourished the morning after. The herbs, the lemon, the olive oil — everything here has a purpose. It takes minimal time from fridge to table and never feels like diet food.”
20 min
2
batch-cooking · dairy-free · egg-free · fish · gluten-free
Hormonal balance · Anti-inflammatory · Skin health
Ingredients
- 2 trancio/filetto medio (approx. 300-400 g)Salmon
- 1 lemonLemon
- 1 spicchioGarlic
- a piacereDill
- 1 cucchiaioOlive oil
- a piacereSalt and pepper
Method
- 1
Pat the salmon dry with paper towels and place it skin-side down on a baking sheet lined with parchment paper.
- 2
Brush the salmon generously with olive oil, then season with salt and pepper to taste.
- 3
Mince the garlic cloves and scatter them over the salmon, then sprinkle with dill.
- 4
Cut the lemon in half and squeeze the juice evenly over the salmon.
- 5
Bake in a preheated 180°C (350°F) oven for 15-20 minutes, until the salmon is opaque and flakes easily with a fork.
Why this works — Mila's notes
SALMON AND OMEGA-3
Salmon provides 2.3 g of EPA and DHA per 100 g: omega-3s that reduce inflammation, balance hormones, and protect mood and cognitive function during perimenopause.
LEMON AND VITAMIN C
One lemon contains 53 mg of vitamin C, which supports collagen production, iron absorption, and cortisol metabolism, helping manage stress and hormonal balance.
GARLIC AND ALLICIN
Allicin from garlic has antimicrobial and anti-inflammatory properties that support intestinal barrier health, estrogen metabolism in the liver, and a healthy estrobolome.
