Lemon Herb Pan Seared Walleye with Roasted Broccoli and Quinoa
Tender pan-seared walleye paired with crispy, garlic-roasted broccoli and a fluffy quinoa side. A simple, savory, and protein-rich pescatarian dinner perfect for busy weeknights.
Prep
10 min
Cook
20 min
Total
30 min
Makes
1 serving
Created together. Shared with you.
Made by Ashley + Lila
Ashley 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
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
Protein 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
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
20 min
Total
30 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet · Sheet pan
Time saver
Leftover quinoa can be stored in an airtight container in the fridge for up to 4 days.
Do these three things first
- 1Preheat your oven to 400°F (200°C).
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 8 steps complete
Next: Preheat your oven to 400°F (200°C)
- 01
Preheat your oven to 400°F (200°C)
Preheat your oven to 400°F (200°C).
Tap card to mark done - 02
Toss the broccoli florets with olive oil
Toss the broccoli florets with olive oil, minced garlic, a pinch of salt, and black pepper on a baking sheet until evenly coated.
Look for: evenly coated
Tap card to mark done - 03
Roast the broccoli in the oven for…
Roast the broccoli in the oven for 15 to 20 minutes, until the edges are crispy and charred.
Look for: the edges are crispy and charred
Tap card to mark done - 04
Heat olive oil in a non-stick skillet…
Heat olive oil in a non-stick skillet over medium-high heat.
Tap card to mark done - 05
Pat the walleye fillet completely dry
Pat the walleye fillet completely dry with a paper towel and season both sides with salt and black pepper.
Tap card to mark done - 06
Place the walleye fillet in the hot…
Place the walleye fillet in the hot skillet skin-side down (if it has skin) and sear for 3 to 4 minutes without moving it, until a golden crust forms.
Look for: a golden crust forms
Tap card to mark done - 07
Carefully flip the fillet
Carefully flip the fillet, add the lemon juice to the pan, and spoon the warm juices over the fish. Cook for another 2 to 3 minutes until the fish flakes easily with a fork and is opaque throughout.
Look for: the fish flakes easily with a fork and is opaque throughout
Tap card to mark done - 08
Serve the pan-seared walleye immediately alongside the…
Serve the pan-seared walleye immediately alongside the roasted broccoli and warm cooked quinoa. Garnish with optional capers if desired.
Ready when: everything is assembled and ready to enjoy
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