Recipe description
June 25, 2026
Oven-baked chicory with salmon
Oven-baked chicory with salmon: a fiber-friendly gut-balanced meal
Protein Rich
Fiber Rich
82%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in prebiotic fiber from chicory, supporting gut diversity.
- Balanced with high-quality salmon protein and fiber.
- Simple, whole-food ingredients suitable for regular gut-friendly meals.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Chicory
2
piece
Salmon
2
piece
Oil, olive
2
tablespoon
Salt
0.5
teaspoon
Black pepper
0.5
teaspoon
Lemon juice
1
tablespoon
Instructions
1
Preheat the oven to 400°F (200°C).
2
Slice the chicory in half lengthwise and arrange it in a baking dish.
3
Drizzle the olive oil over the chicory, and season with salt and black pepper.
4
Place the salmon fillets on top of the chicory and drizzle with lemon juice.
5
Bake in the preheated oven for about 20-25 minutes, or until the salmon is cooked through and the chicory is tender.
6
Serve warm and enjoy your balanced meal.
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Nutrition
400 kcal
Calories
28 g
Protein
16 g
Carbohydrates
7 g
Fiber
3 g
Sugar
20 g
Fat
4 g
Saturated fat
1.0 g
Salt
FAQ
What is chicory and why pair it with salmon?
Chicory provides fiber and polyphenols that support gut health, and salmon adds high-quality protein. Together they make a balanced, gut-friendly meal.
Is this recipe suitable for a low-FODMAP diet?
Chicory root contains inulin, a FODMAP that can cause symptoms for some people, so this dish may not be suitable for strict low-FODMAP diets; you can try smaller amounts or swap in different greens.
Can I substitute salmon with another protein or fish?
Yes, other firm fish or lean proteins can work, but cooking times may vary.
Is this dish vegetarian or vegan?
As written, it includes salmon. To make it vegetarian, omit the salmon and add a plant-based protein like tofu or tempeh.
How should I store leftovers and how long do they keep?
Store in an airtight container in the fridge for 1–2 days; reheat gently before serving.
What are the key health benefits of this dish?
Chicory provides prebiotic fiber and polyphenols; salmon offers high-quality protein and omega-3 fats.
Is this safe to eat during pregnancy?
Salmon is generally considered safe in moderation; follow local guidance on fish varieties and portion sizes during pregnancy.
What sides pair well with this?
Light greens, quinoa or brown rice, or roasted vegetables complement the dish.
What kitchen equipment do I need?
A baking tray, a knife, and basic oven-safe cookware are all you need.
How can I tell when the salmon is cooked through?
The salmon should be opaque and flake easily; a safe internal temperature is about 63°C (145°F).
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