Salmon Satay Skewers with Rainbow Slaw

30g protein | 12g fibre per serving

A delicious, colourful and nutrient-packed meal that supports fertility through a combination of protein, omega-3 fats, fibre and a variety of plant-based nutrients.

This recipe is a great example of how fertility-supportive eating doesn’t need to be complicated. A balanced plate with quality protein, healthy fats, slow-release carbohydrates and plenty of colourful vegetables provides the nutrients your body needs to support hormones, blood sugar balance and overall reproductive health.

Why this recipe supports fertility

🐟 Salmon

Salmon is one of the best dietary sources of omega-3 fatty acids, including DHA and EPA.

Omega-3s support healthy inflammation levels and are important for reproductive health, as well as supporting baby’s brain development in pregnancy.

🥬 Rainbow slaw

The red cabbage, carrot, coriander and sweetcorn provide a variety of colourful plant nutrients, fibre and antioxidants.

Eating a wide range of colourful vegetables helps support gut health, antioxidant defence and the body’s natural detoxification pathways.

🍚 Brown rice

Brown rice provides slow-release carbohydrates and additional fibre to support steady energy levels and balanced blood sugar.

Stable blood sugar is an important foundation for hormone health and fertility.

🥜 Peanut satay sauce

The peanut butter provides healthy fats, protein and vitamin E, an antioxidant involved in protecting cells from oxidative stress.

Together with the salmon and vegetables, it creates a satisfying and balanced meal.

Ingredients (Serves 2)

For the skewers and rice:

• 100g brown rice

• 2 salmon fillets (ideally skin on)

• 2 tbsp tamari (divided)

• 2 tsp olive oil

• 2 spring onions

• Small bunch of fresh coriander

• Salt and pepper, to season

  
  

For the rainbow slaw:

• 1 small red cabbage

• 1 carrot

• 140g frozen sweetcorn (or tinned)

• Juice of ½ lime

  
  

For the satay sauce:

• 25g honey

• 30g smooth peanut butter

• 1 tbsp tamari

• Juice of ½ lime

  
  

You’ll also need skewers for this recipe. Metal skewers work well, but if using wooden skewers, soak them in cold water beforehand to prevent burning.

I also recommend a mandoline for the slaw - I use this one https://www.johnlewis.com/oxogood-grips-hand-held-mandoline-slicer/p231459872

Method

1. Cook the rice

Add the brown rice to a large saucepan of water and cook for approximately 25–30 minutes, or according to packet instructions.

Once cooked, drain and return to the pan until ready to serve.

2. Prepare the salmon

Cut the salmon fillets into bite-sized pieces suitable for skewering.

Add the salmon pieces to a bowl with 1 tbsp tamari and 1 tsp olive oil, coating well.

3. Make the rainbow slaw

Finely slice the red cabbage, grate the carrot and chop the coriander.

Place into a large bowl.

Cover the frozen sweetcorn with hot water to defrost, then drain and add to the bowl.

Add 1 tsp olive oil, the juice from half the lime, salt and pepper, then mix well.

4. Cook the salmon

Preheat your oven to 200°C (fan assisted).

Thread the salmon pieces onto skewers and place onto a lined baking tray.

Cook for approximately 18 minutes, until the salmon is cooked through.

5. Make the satay sauce

Mix together the honey, peanut butter, 1 tbsp tamari and the juice from the remaining half lime.

Add a splash of water if needed to reach your preferred consistency.

6. Finish the rice

Chop the spring onions and add to the cooked rice along with the remaining coriander.

Season with salt and pepper.

7. Serve

Divide the rice between two plates.

Add the rainbow slaw and top with the salmon skewers.

Drizzle over the satay sauce and enjoy!

Fertility nutrition tip

This recipe is a great one to batch cook too, simply double the quantities and save leftovers for an easy, nourishing lunch the following day. Building meals around protein, colourful plants, fibre and healthy fats is one of the simplest ways to create a fertility-supportive eating pattern that is both nourishing and enjoyable.