One-Pan Lemon Garlic Salmon with Green Beans

This is the meal I make when we're both tired, it's 7pm, and the thought of washing up multiple pans makes me want to cry. Everything cooks on one tray in the oven, the salmon comes out perfectly moist, and the green beans get slightly charred and delicious.

Salmon is brilliant for gestational diabetes – high in protein, full of omega-3s (which are good for baby's brain development), and it keeps blood sugar stable. The lemon and garlic make it taste like you've put in way more effort than you actually have.

Ingredients

• 2 salmon fillets, skin on (about 150g each)
• 300g green beans, trimmed
• 3 cloves garlic, thinly sliced
• 1 lemon, sliced into rounds
• 2 tbsp olive oil
• 1 tsp dried oregano (or fresh thyme if you have it)
• Salt and black pepper to taste
• Optional: a handful of cherry tomatoes
• Optional: 50g feta cheese, crumbled

Method

1. Preheat the oven – Set it to 200°C (180°C fan). Line a large baking tray with parchment paper or give it a light spray of oil.

2. Prep the green beans – Trim the ends off the green beans and spread them out on the baking tray. Drizzle with 1 tbsp of olive oil, scatter over half the sliced garlic, and season with salt and pepper. Toss to coat.

3. Add the salmon – Push the green beans to the sides of the tray to make space for the salmon fillets. Place the salmon skin-side down in the middle. Drizzle with the remaining olive oil and season with salt, pepper, and oregano.

4. Add lemon and garlic – Lay the lemon slices over and around the salmon. Scatter the remaining garlic slices over everything. If you're using cherry tomatoes, tuck them in around the beans.

5. Roast – Pop the tray in the oven for 18–20 minutes. The salmon should be opaque and flake easily with a fork. The green beans should be tender with slightly crispy edges.

6. Serve – If you're using feta, crumble it over the top while everything's still hot. Serve straight from the tray, or plate it up if you're feeling fancy.

Why This Works for GD

Salmon is pure protein and healthy fats, with zero carbs. The green beans add fibre and vitamins without affecting blood sugar. The lemon and garlic are flavour-only – no carbs, no sugar. This is the kind of meal that keeps Xing's readings stable and leaves her feeling satisfied, not stuffed.

The fats in the salmon slow down digestion, which is exactly what you want for gestational diabetes. And the omega-3s are a bonus for baby's development.

Dad Notes

The first time I made this, I forgot to line the tray and spent 20 minutes scrubbing baked-on salmon skin off the pan. Learn from my mistake – use parchment paper.

If your salmon fillets are thicker than 2.5cm, they might need an extra 5 minutes in the oven. Check by gently pressing the thickest part – it should feel firm but still have a little give.

Xing doesn't like the skin, so I always peel it off her portion after cooking. I eat it because it's crispy and delicious and I'm not wasting it.

One evening I added asparagus instead of green beans because that's what was in the fridge. Worked brilliantly. Just adjust the cooking time – asparagus cooks faster, so add it halfway through.

Variations

• Add a carb portion: Serve with a small portion (50g uncooked weight) of brown rice or quinoa if you need more carbs. Cook it separately and test your levels.
• Swap the veg: Use broccoli, asparagus, or courgette slices instead of green beans. Adjust cooking time as needed.
• Make it spicy: Add a pinch of chilli flakes with the oregano.
• Use chicken: This method works with chicken thighs too. Just increase the cooking time to 25–30 minutes and check the chicken is cooked through.

Storage

This is best eaten fresh, but leftovers keep well:

• Store in an airtight container in the fridge for up to 2 days.
• Reheat gently in the oven at 160°C for 10 minutes, or in the microwave in 30-second bursts. The salmon will be a bit drier reheated, but still edible.
• Don't freeze cooked salmon – the texture goes weird.

If you want to meal prep, you can prep the green beans and garlic in advance and keep them in the fridge. Add the salmon and cook fresh when you're ready to eat.