Pregnant Foodie: Salmon with Lemon and Parsely Sauce

I hate to start with a disclaimer, but just to be totally clear before we get started – I’m not a chef or a medical professional. But I am pregnant and I do love food and enjoy cooking. So any recipe posts are just a little record of what I like to eat while some of my favourite go-to foods are off the menu. Hoping it gives others like me some ideas and inspiration for eating during their pregnancy.

Oily fish is a key part of any balanced diet, and this doesn’t change when you get pregnant. It’s full of vital protein as well as omega 3, but it’s advised that pregnant women shouldn’t eat more than two portions of oily fish per week (as opposed to at least two  portions per week when you’re not pregnant). The NHS website has a good overview of what constitutes oily fish, and how tinned tuna fits into all of this… don’t ask, just check the link!

So in my attempts to eat a healthy and balanced diet to help my baby grow and develop, and as my first serving of oily fish this week, last night I cooked up a lovely bright and fresh plate of salmon, long stem broccoli and rice, with a homemade, and really easy, lemon and parsley sauce. Just look at all those colours!…

Salmon pregnancy recipe
Ingredients for two

Twenty minutes from start to finish, it’s a really quick dinner, and doesn’t cost the earth. Nutritionally with this dish you’ve covered protein (salmon), veggies (broccoli), grains (rice, I’m still using white when I think brown would be even better) and dairy (milk in the sauce).

Here’s a quick overview of how to pull it all together.

  1. Placed the two pieces of salmon on foil, squeeze some lemon over the top and season with a tiny bit of salt and a load of black pepper.
  2. Bringing the sides of the foil up and together, and folding the edges along the top and down the sides to make a parcel. It should look like a narrow tent, and that space above the salmon keeps the heat and the steam in and the salmon lovely and juicy.
  3. Pop the salmon in the oven – I put mine at Gas Mark 5 and left it for 15-20 minutes.
  4. Get your rice on the go – I won’t insult you by telling you how to cook it!
  5. I steamed the broccoli which takes no time at all, but you could boil it too. Takes about 5 minutes and you’ll want to keep checking it with a fork, when it slides through easily it’s done so take it out, there’s nothing worse than over cooked mushy veg!

So that’s the main plate of food done and dusted. Told you it was easy. About 5 minutes towards the end of the rice being cooked, make a start on the sauce. I always struggle to find a sauce to go with fish and rice, but this one’s nice and zingy and is really easy to make.

Lemon and parsley sauce ingredients:

  • Small knob of butter
  • 180ml semi skimmed milk
  • 1 tablespoon flour
  • Half a lemon
  • Handful of fresh parsely, chopped


  1. Melt the butter slowly in a pan
  2. While the butter’s melting, add a splash of milk to the flour and stir to make a paste. When the paste is smooth and you have no flour lumps left add the rest of the milk and stir well.
  3. Add the milk and flour mix to the butter in the pan, stirring continuously. Keep stirring over a medium heat until the sauce begins to thicken.
  4. Take it off the heat and squeeze in your lemon juice – give it a stor an dkeep tasting until you get the right level of zing for you!
  5. Stir in the chopped parsley and it’s ready to serve!
Salmon pregnancy meal
Probably a bit lacking on the bro

Told you, really easy but really tasty and nails a good few of the key food groups for pregnant girls like me(and the non-pregnant people!)

Have a go and let me know what you think! Also please share any other pregnancy-friendly recipes with me by commenting below or getting in touch on Twitter @daydotdiaries.


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