Pan-Seared Salmon with Sheet Pan Asparagus and Quinoa
Flaky pan-seared salmon paired with crisp roasted asparagus and fluffy quinoa. An egg-free, high-protein dinner that comes together effortlessly in under 25 minutes.
Prep
10 min
Cook
15 min
Total
25 min
Makes
1 serving
Created together. Shared with you.
Made by Kay + Lila
Kay 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
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
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
Oven · Large skillet · Sheet pan · Saucepan · Knife and cutting board
Time saver
Prep Ahead: Cook a larger batch of quinoa in advance and store it in an airtight container in the fridge for up to 4 days to cut prep time in half.
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 7 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).
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Heat a small saucepan over medium-high heat
Heat a small saucepan over medium-high heat. Add quinoa and water, bring to a boil, then reduce heat to low, cover, and simmer for 12 minutes until water is absorbed and quinoa is fluffy.
Look for: water is absorbed and quinoa is fluffy
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Line a baking sheet with parchment paper
Line a baking sheet with parchment paper. Trim the tough ends from the asparagus spears and place them on the baking sheet.
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Drizzle asparagus with 1 tsp (5ml) olive…
Drizzle asparagus with 1 tsp (5ml) olive oil, sprinkle with a pinch of sea salt and black pepper, and toss to coat. Roast in the preheated oven for 12 to 15 minutes until tender and lightly browned.
Look for: tender and lightly browned
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Heat 1 tsp (5ml) olive oil in…
Heat 1 tsp (5ml) olive oil in a non-stick skillet over medium-high heat. Season the salmon fillet with sea salt and black pepper.
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Place the salmon skin-side down in the…
Place the salmon skin-side down in the hot skillet. Cook for 4 to 5 minutes until the skin is golden and crisp. Flip and cook for an additional 3 to 4 minutes until the salmon reaches your desired doneness.
Look for: the skin is golden and crisp
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Fluff the quinoa with a fork and…
Fluff the quinoa with a fork and plate it alongside the roasted asparagus and pan-seared salmon. Serve immediately with a fresh lemon wedge.
Ready when: everything is assembled and ready to enjoy
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