Chia Seed Crusted Salmon with Warm Greens and Asparagus
Pan-seared wild salmon coated in crunchy chia and flaxseeds, served over warm garlic spinach and asparagus. A high-protein, ultra-high-fiber keto dinner tailored for steady energy.
Prep
10 min
Cook
10 min
Total
20 min
Makes
1 serving
Created together. Shared with you.
Made by Ellie + Lila
Ellie created this recipe with Lila and shared it with the perimenopause community.
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 HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
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
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
10 min
Total
20 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Mixing bowl · Knife and cutting board
Time saver
Store any extra cooked greens in an airtight container for up to 2 days.
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
Ingredients
Cook along
Instructions
0 of 11 steps complete
Next: Snap off the tough woody ends of…
- 01
Snap off the tough woody ends of…
Snap off the tough woody ends of the asparagus spears and slice the tender stems into 2-inch (5cm) pieces.
Tap card to mark done - 02
Combine the chia seed and ground flaxseed…
In a small bowl, combine the chia seed and ground flaxseed with a pinch of sea salt and black pepper.
Tap card to mark done - 03
Press the top surface of the salmon…
Press the top surface of the salmon fillet firmly into the seed mixture to form an even crust.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 04
Heat half of the olive oil in…
Heat half of the olive oil in a non-stick skillet over medium-high heat for 1 minute until shimmering.
Look for: shimmering
Tap card to mark done - 05
Place the salmon fillet crust-side down in…
Place the salmon fillet crust-side down in the hot skillet and cook for 3 to 4 minutes until a golden crust forms.
Look for: a golden crust forms
Tap card to mark done - 06
Flip the salmon gently and cook for…
Flip the salmon gently and cook for an additional 3 to 4 minutes until the center is cooked through and opaque.
Look for: the center is cooked through and opaque
Tap card to mark done - 07
Remove the salmon fillet from the skillet…
Remove the salmon fillet from the skillet and set aside on a plate to rest for 2 minutes.
Allow: 2 minutes
Tap card to mark done - 08
Add the remaining olive oil and asparagus…
Add the remaining olive oil and asparagus pieces to the same hot skillet, stirring frequently over medium heat for 3 minutes until tender-crisp.
Look for: tender-crisp
Tap card to mark done - 09
Toss the baby spinach into the skillet…
Toss the baby spinach into the skillet with the asparagus and stir for 1 minute until wilted and warm.
Look for: wilted and warm
Tap card to mark done - 10
Remove the skillet from the heat and…
Remove the skillet from the heat and stir in the fresh lemon juice.
Tap card to mark done - 11
Transfer the warm vegetables to a serving…
Transfer the warm vegetables to a serving plate, top with sliced fresh avocado, and place the seed-crusted salmon on top to serve.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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