Ingredients
Method
Tap the time in each step to start a build-in timer and cook with a little more ease and flow. Be sure to have your volume up to hear the timer chimes!
Preheat & Prepare:
Preheat the oven to 200°C (400°F). Line a baking sheet with parchment paper and prepare your ingredients while the oven warms.🌿 Mindful Moment: Notice the kitchen beginning to change as you prepare to cook. Feel your feet on the floor and take one comfortable breath before beginning.🧒 Kid Prompt: “Can you help gather the ingredients and find all the different colours?”💬 Reflective Prompt: “What helps you feel prepared and steady when you're beginning something?”Season the Salmon:
Place the salmon fillets on the prepared baking sheet. Brush gently with some olive oil, garlic, lemon juice, and zest. Season with salt and pepper.🌿 Mindful Moment: Notice the bright scent of the lemon and the stronger aroma of the garlic. Observe the colours and textures as you brush the marinade over the salmon.🧒 Kid Prompt: “Can you sprinkle the lemon zest like tiny pieces of sunshine?”💬 Reflective Prompt: “What small things bring brightness or freshness into your day?”Bake Gently:
Place the salmon in the oven and roast for approximately 12 to 15 minutes, or until cooked through and it flakes easily with a fork.🌿 Mindful Moment: As the salmon cooks, notice the aroma gradually filling the kitchen. Allow the waiting time to be a reminder that some things cannot and do not need to be rushed.🧒 Kid Prompt: “What changes do you think are happening to the salmon inside the oven?”💬 Reflective Prompt: “What becomes easier when you give yourself enough time?”Safety Note: An adult should handle the hot oven and baking sheet. For food safety, salmon should reach an internal temperature of 63°C (145°F) at its thickest point.Steam the Greens:
While the salmon is baking, steam the greens you have chosen for 3 to 4 minutes, or until tender and vibrant.Note: each green might have a different steam time, example - the broccoli will take longer to steam than the spinach, add in the greens in intervals, based off their steam time. 🌿 Mindful Moment: Watch the greens change as they meet the steam. Notice their colour becoming brighter and their texture becoming softer.🧒 Kid Prompt: “What happens to the greens as they steam, do they shrink, soften, or change colour?”💬 Reflective Prompt: “What helps your body soften when you've been holding tension?”Assemble & Serve:
Place the salmon and steamed greens onto plates. Spoon a little of the flavourful lemon garlic pan juices over the top, if desired.🌿 Mindful Moment: Pause to notice the colours on the plate, the bright greens, golden lemon, and warm salmon. Appreciate the care that went into preparing the meal.🧒 Kid Prompt: “Can you arrange your plate like a garden, an ocean, or your own special picture?”💬 Reflective Prompt: “What are some everyday ways you show care for yourself and others?”Eat with Presence:
Sit together and enjoy the meal, noticing the balance of bright lemon, earthy greens, and tender salmon.🌿 Mindful Moment: Before your first bite, notice the aroma and temperature of the food. Take the first bite slowly and explore the flavour and texture before reaching for another.🧒 Kid Prompt: “What do you notice first? The lemony flavour, tender salmon, or soft greens?”💬 Reflective Prompt: “What do you discover when you slow down enough to really notice an experience?”
Nutrition
Notes
Note: the nutritional content is an approx. per salmon with a side of greens.
Kid Friendly: This recipe is great for kids, tender salmon flakes are easy to eat; lemon adds brightness without spice.
Therapeutic Focus: Salmon’s omega-3s support brain health, while greens steady and refresh the body.
Batch Friendly: The salmon can be prepped ahead of time and baked fresh at mealtime.
Tips & Tricks
- Crispier Top – broil the salmon for the last 2 minutes.
- Extra Creaminess – drizzle with some yogurt sauce or tahini.
- Protein Boost – add in some chickpeas or quinoa to the plate.
Storage & Serving
Fridge: Store in an airtight containers for up to 3 days. Reheat: warm gently in the oven at low heat; avoid the microwave as it dries out the salmon. Freezer: Not recommended.Variations
- Herb Boost – add in some dill, parsley, or thyme.
- Asian-Inspired – swap the lemon for lime and drizzle with tamari.
- Comforting Creaminess – serve with a side of mashed potatoes.
- Vegan Version – Replace the salmon with a block of extra firm tofu. Press and cut the block of tofu into 2 or 4 fillets depending on what thickness you are looking for. You can prepare the tofu with the same lemon, garlic, olive oil, herbs, salt, and pepper used for the salmon. For a little more savoury, ocean-inspired depth, add ½–1 teaspoon tamari and, optionally, a small amount of crumbled nori to the marinade. Score the top of each tofu piece, brush generously with the lemon-garlic mixture, and bake at 400°F (200°C) for about 20–25 minutes, turning or basting once. The outside becomes lightly golden while the centre stays tender.
Drink Recommendations
Family Friendly- Mint-Infused Water – refreshing and cleansing.
- Chamomile Tea – gentle and grounding alongside savoury flavours.
- Crisp Sauvignon Blanc – bright and citrusy, matches lemon notes.
- Pale Ale – earthy and balanced with salmon’s richness.