Roasted Salmon with Herbed Quinoa, Chard and Toasted Almonds

Why it works

Fatty fish like salmon supplies the long-chain omega-3 fatty acids EPA and DHA, which are precursors to less-inflammatory signaling molecules and have been studied for period-related discomfort. Quinoa, chard and almonds contribute magnesium, a mineral involved in smooth-muscle relaxation that some studies have examined in the context of menstrual cramps, while the greens add non-heme iron alongside the lemon's vitamin C. The evidence here is suggestive rather than definitive, so treat this as a nourishing anti-inflammatory meal rather than a guaranteed remedy.

Ingredients

• 2 salmon fillets, about 150 g each
• 1 tbsp olive oil
• 1/2 tsp fine sea salt
• 1/4 tsp black pepper
• 1/2 cup dried quinoa, rinsed
• 1 cup low-sodium vegetable broth
• 1 bunch Swiss chard (about 6 cups leaves), stems sliced and leaves torn
• 2 cloves garlic, minced
• 2 tbsp sliced almonds
• 1 tbsp fresh lemon juice, plus lemon wedges to serve
• 2 tbsp chopped fresh dill
• 1 tbsp extra-virgin olive oil, for finishing

Method

1. Heat the oven to 220 C / 425 F. Pat the salmon dry, rub with the olive oil, and season with half the salt and the pepper. Roast on a lined tray for 10 to 12 minutes until just opaque and flaking.
2. While the salmon roasts, simmer the quinoa with the vegetable broth in a covered pot for about 15 minutes until the liquid is absorbed, then let it stand 5 minutes and fluff with a fork.
3. Toast the sliced almonds in a dry skillet over medium heat for 2 minutes until golden, then set aside.
4. In the same skillet with a little extra-virgin olive oil, cook the chard stems for 2 minutes, add the garlic for 30 seconds, then add the leaves and a splash of water and cook until wilted; season with the remaining salt.
5. Fold the dill and lemon juice through the quinoa. Divide the quinoa and chard between two plates, top each with a salmon fillet, and finish with the toasted almonds and a lemon wedge.