Gently Cooked Salmon on Mild Potato and Broccoli Mash

Especially in the first few weeks of pregnancy, a warm, easily digestible meal is incredibly valuable. This mild potato and broccoli mash with gently cooked salmon provides energy without sitting heavily in your stomach. The soft texture and subtle seasoning are often a relief when your appetite is fluctuating.

Ingredients for 2 to 3 portions

• 300 g salmon fillet (skinless, fresh or thawed)
• 400 g potatoes (floury or all-purpose)
• 300 g broccoli
• 1 tbsp butter or canola oil
• A small splash of milk (pasteurized)
• A pinch of salt and a little lemon juice

Simple preparation steps

1. Peel the potatoes and cut them into rough cubes.
2. Divide the broccoli into small florets.
3. Boil the potatoes in lightly salted water for about fifteen minutes.
4. Add the broccoli to the pot for the last five minutes of cooking.
5. Meanwhile, heat a little oil in a pan over medium heat.
6. Fry the salmon thoroughly on both sides until it is completely opaque and light pink all the way through.
7. Drain the vegetables and mash them together with the butter and milk until creamy.
8. Season the mash with a pinch of salt and serve it with the fully cooked salmon and a few drops of lemon juice.

Good to know

The mash reheats beautifully the next day. You can also swap the broccoli for mild carrots if you prefer a slightly sweeter flavor.

When things are feeling difficult

If you are experiencing strong nausea in early pregnancy, it often helps to skip the fish entirely and just eat the plain potato mash in small portions. Eating the dish lukewarm reduces cooking smells and makes it particularly gentle on the stomach.

Note

If you have questions about your diet during pregnancy or experience persistent nausea, it is best to consult your OB/GYN or your midwife.