Roasted Salmon and Pear Salad
A crisp, refreshing salad featuring warm roasted salmon and sweet sliced pear. Tossed with a simple balsamic vinaigrette and toasted pecans for a satisfying crunch.
Prep
10 min
Cook
12 min
Total
22 min
Makes
1 serving
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthEveryday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Well-nourished skin
Support from the whole plate
Regular meals with enough protein, plants and fats support overall nourishment. Think consistency, not one miracle ingredient.
Notice: consistency + hydration
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
12 min
Total
22 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet
Time saver
Cook the salmon a day ahead and serve it chilled if you need a grab-and-go lunch for busy workdays.
Do these three things first
- 1Preheat your oven or air fryer to 400°F.
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
Instructions
0 of 5 steps complete
Next: Preheat your oven or air fryer to…
- 01
Preheat your oven or air fryer to…
Preheat your oven or air fryer to 400°F.
Tap card to mark done - 02
Rub the salmon fillet with a 1/2…
Rub the salmon fillet with a 1/2 teaspoon of olive oil, a pinch of salt, and black pepper. Roast or air-fry for 10 to 12 minutes until cooked to your liking and easily flaked with a fork.
Look for: cooked to your liking and easily flaked with a fork
Tap card to mark done - 03
Prepare the vinaigrette in a large serving…
While the salmon cooks, prepare the vinaigrette in a large serving bowl by whisking together 2 teaspoons of olive oil, 1 tablespoon of balsamic vinegar, a 1/2 teaspoon of Dijon mustard, and a pinch of salt and pepper.
Tap card to mark done - 04
Add the mixed greens
Add the mixed greens, sliced pear, and chopped pecans to the bowl, tossing gently to coat the salad evenly in the dressing.
Tap card to mark done - 05
Top the dressed salad with the warm…
Top the dressed salad with the warm roasted salmon and serve immediately.
Ready when: everything is assembled and ready to enjoy
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