Blackened Salmon with Quinoa and Avocado Salsa
A nutrient-dense dish featuring deeply spiced blackened salmon and fluffy quinoa. Finished with a bright, zesty avocado salsa to nourish your skin and hair.
Prep
10 min
Cook
15 min
Total
25 min
Makes
2 servings
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 HealthProtein consistency
Make a nourishing habit easier
This is another practical opportunity to include protein and varied whole foods—small habits that are easier to repeat than a perfect diet.
Notice: protein across the day
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
Everyday 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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
15 min
Total
25 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Saucepan · Knife and cutting board
Time saver
Store leftover quinoa and salmon in airtight containers in the fridge for up to 3 days, but prepare the avocado salsa fresh to prevent browning.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
For the Salmon
For the Quinoa
For the Avocado Salsa
From Your Pantry
Cook along
Instructions
0 of 5 steps complete
Next: Rinse the quinoa
- 01
Rinse the quinoa
Rinse the quinoa, then combine it in a small saucepan with the water and a pinch of salt. Bring to a boil, cover, reduce the heat to low, and simmer for 15 minutes until the water is absorbed. Fluff with a fork and set aside.
Look for: the water is absorbed
Tap card to mark done - 02
Dice the avocado and finely chop the…
While the quinoa cooks, dice the avocado and finely chop the red onion. Toss them together in a bowl with the juice of half the lime, a pinch of salt, and a crack of black pepper. Set the salsa aside.
Tap card to mark done - 03
Pat the salmon fillets dry
Pat the salmon fillets dry. Rub the flesh side generously with a blend of the paprika, garlic powder, onion powder, dried oregano, salt, and black pepper to create your blackened seasoning.
Tap card to mark done - 04
Heat the olive oil in a skillet…
Heat the olive oil in a skillet over medium-high heat. Add the salmon flesh-side down and cook for 3 to 4 minutes until deeply browned and crusty. Flip and cook for another 2 to 4 minutes until the salmon is mostly opaque and easily flakes with a fork.
Look for: deeply browned and crusty
Tap card to mark done - 05
Divide the cooked quinoa between two plates
Divide the cooked quinoa between two plates. Top each with a salmon fillet and a generous spoonful of the avocado salsa. Serve warm with the remaining half of the lime cut into wedges.
Ready when: everything is assembled and ready to enjoy
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