Pan-Seared Salmon with Garlic Zucchini and Sweet Potato
Crispy pan-seared wild salmon served over garlic-sautéed zucchini and mushrooms with tender roasted sweet potato.
Prep
15 min
Cook
20 min
Total
35 min
Makes
2 servings
Created together. Shared with you.
Made by Fiona + Lila
Fiona 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
Comfort before bed
Finish the evening satisfied, not stuffed
A well-portioned evening meal can help you avoid going to bed hungry. Notice which timing and portion feel most comfortable for you.
Notice: dinner timing + comfort
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
15 min
Cook
20 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
Sweet potatoes can be pre-chopped ahead of time and stored in cold water in the fridge to save time on busy evenings.
Do these three things first
- 1Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
- 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 9 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 baking sheet with parchment paper.
Tap card to mark done - 02
Cut the sweet potato into 1/2-inch (1
Cut the sweet potato into 1/2-inch (1.2cm) cubes, toss with half of the olive oil and a pinch of salt, then spread evenly on the baking sheet.
Tap card to mark done - 03
Roast the sweet potato in the oven…
Roast the sweet potato in the oven for 20 minutes until tender and lightly browned at the edges.
Look for: tender and lightly browned at the edges
Tap card to mark done - 04
Heat half of the remaining olive oil…
Heat half of the remaining olive oil in a non-stick skillet over medium-high heat.
Tap card to mark done - 05
Pat the salmon fillet dry
Pat the salmon fillet dry with a paper towel and season all sides with salt.
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Place the salmon skin-side down in the…
Place the salmon skin-side down in the hot skillet and sear undisturbed for 4 minutes until crispy, then flip and cook for another 3 minutes until cooked through. Transfer to a plate to rest.
Look for: crispy, then flip and cook for another 3 minutes until cooked through
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Add the remaining olive oil
In the same skillet, add the remaining olive oil, sliced zucchini, sliced cremini mushrooms, and minced garlic.
Tap card to mark done - 08
Sauté over medium heat for 5 minutes…
Sauté over medium heat for 5 minutes until the vegetables are tender and fragrant.
Look for: the vegetables are tender and fragrant
Tap card to mark done - 09
Divide the roasted sweet potato between plates
Divide the roasted sweet potato between plates, top with the garlic-sautéed zucchini and mushrooms, and serve with the pan-seared salmon fillet.
Ready when: everything is assembled and ready to enjoy
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