Herb-Baked Salmon with Brown Rice and Steamed Asparagus
Flaky oven-baked salmon seasoned with fresh dill, served alongside fluffy brown rice and tender steamed asparagus.
Prep
5 min
Cook
15 min
Total
20 min
Makes
1 serving
Created together. Shared with you.
Made by Bambi + Lila
Bambi 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 HealthWell-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 nourishment
One less thing to overthink
When your cycle feels unpredictable, a straightforward, balanced meal is a useful piece of routine you can control.
Notice: energy + meal rhythm
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
5 min
Cook
15 min
Total
20 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Sheet pan · Saucepan
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Preheat your oven to 400°F (200°C) and line a small baking sheet with parchment…
- 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 6 steps complete
Next: Preheat your oven to 400°F (200°C) and…
- 01
Preheat your oven to 400°F (200°C) and…
Preheat your oven to 400°F (200°C) and line a small baking sheet with parchment paper.
Tap card to mark done - 02
Place the salmon fillet skin-side down on…
Place the salmon fillet skin-side down on the lined baking sheet, drizzle with half of the olive oil, and sprinkle the fresh dill over top.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 03
Bake in the oven for 12 to…
Bake in the oven for 12 to 15 minutes, until the salmon flakes easily with a fork and reaches an internal temperature of 145°F (63°C).
Look for: the salmon flakes easily with a fork and reaches an internal temperature of 145°F (63°C)
Tap card to mark done - 04
Place a steamer basket over a small…
While the salmon bakes, place a steamer basket over a small pot with 1 inch (2.5cm) of boiling water, add the asparagus spears, cover, and steam for 4 to 5 minutes until tender-bright green.
Look for: tender-bright green
Tap card to mark done - 05
Warm the pre-cooked brown rice in a…
Warm the pre-cooked brown rice in a small saucepan or bowl until heated through.
Look for: heated through
Tap card to mark done - 06
Plate the warm brown rice
Plate the warm brown rice, lay the baked salmon beside it, add the steamed asparagus, and drizzle the remaining olive oil over the green vegetables before serving immediately.
Ready when: everything is assembled and ready to enjoy
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