Pan-Seared Salmon With Roasted Sweet Potatoes and Seed Salad
A comforting and nourishing dinner featuring perfectly seared salmon and roasted sweet potato wedges. Served alongside a fresh mixed green salad with crunchy pumpkin seeds for added texture.
Prep
10 min
Cook
25 min
Total
35 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 HealthSteadier 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
Comfortably 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
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
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
25 min
Total
35 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet · Sheet pan · Knife and cutting board
Time saver
Storage: Store leftover salmon and sweet potatoes in an airtight container in the fridge for up to 2 days. Keep the salad separate to prevent the greens from wilting.
Do these three things first
- 1Preheat your oven 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 6 steps complete
Next: Preheat your oven to 400°F
- 01
Preheat your oven to 400°F
Preheat your oven to 400°F.
Tap card to mark done - 02
Wash and cut the sweet potatoes into…
Wash and cut the sweet potatoes into wedges. Toss them directly on a baking sheet with half of the olive oil, a pinch of salt, black pepper, and paprika. Roast for 25 minutes until tender and lightly browned.
Look for: tender and lightly browned
Tap card to mark done - 03
Pat the salmon fillets completely dry
While the potatoes roast, pat the salmon fillets completely dry with a paper towel. Rub them with a light coating of olive oil, salt, pepper, and a dash of garlic powder.
Tap card to mark done - 04
Heat a skillet over medium-high heat
Heat a skillet over medium-high heat. Once hot, sear the salmon skin-side up for 3 to 4 minutes. Flip carefully and cook for another 3 to 4 minutes until the fish is opaque and easily flaked with a fork.
Look for: the fish is opaque and easily flaked with a fork
Tap card to mark done - 05
Halve the cherry tomatoes
Halve the cherry tomatoes. In a medium bowl, toss the mixed greens and tomatoes with a squeeze of fresh lemon juice, the remaining olive oil, and a pinch of salt.
Tap card to mark done - 06
Plate the seared salmon alongside the sweet…
Plate the seared salmon alongside the sweet potato wedges and side salad. Sprinkle the pumpkin seeds over the greens for an added crunch and nutrient boost.
Ready when: everything is assembled and ready to enjoy
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