Warm Salmon and Sweet Potato Hash with Pumpkin Seeds
A comforting lunch hash featuring crisp sweet potato, tender seared salmon, wilted spinach, and creamy avocado. Topped with crunchy pumpkin seeds for high protein and lasting fullness.
Prep
10 min
Cook
15 min
Total
25 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 HealthEveryday 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
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
A steadier afternoon
Give your day a solid food foundation
Being properly fed cannot solve a hard day, but a substantial meal can remove hunger and an energy dip from the list of things you are juggling.
Notice: mood + energy 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
Large skillet · Sheet pan · Knife and cutting board
Time saver
Store leftover cooked salmon and sweet potato hash in an airtight container in the refrigerator for up to 2 days; add fresh avocado and pumpkin seeds right before serving.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 10 steps complete
Next: Peel 1 medium sweet potato (approx
- 01
Peel 1 medium sweet potato (approx
Peel 1 medium sweet potato (approx. 5.3 oz / 150g) and dice it into small 0.5 inch (1.2cm) cubes so it cooks quickly and evenly.
Tap card to mark done - 02
Heat 0
Heat 0.5 tbsp (7.5ml) of olive oil in a nonstick skillet over medium heat at 350°F (175°C).
Tap card to mark done - 03
Add the sweet potato cubes to the…
Add the sweet potato cubes to the hot skillet, cover with a lid, and cook for 8 to 10 minutes, stirring occasionally, until tender inside and lightly browned on the outside.
Look for: tender inside and lightly browned on the outside
Tap card to mark done - 04
Season 1 salmon fillet (approx
While the potatoes cook, season 1 salmon fillet (approx. 5.3 oz / 150g) lightly with salt and pepper.
Tap card to mark done - 05
Push the sweet potatoes to one side…
Push the sweet potatoes to one side of the skillet and add the remaining 0.5 tbsp (7.5ml) of olive oil to the cleared side.
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Place the salmon fillet flesh-side down in…
Place the salmon fillet flesh-side down in the pan and sear for 4 minutes until golden, then flip and cook for another 3 to 4 minutes until flaked easily with a fork and cooked through.
Look for: golden, then flip and cook for another 3 to 4 minutes until flaked easily with a fork and cooked through
Tap card to mark done - 07
Remove the salmon from the pan and…
Remove the salmon from the pan and flake it into large bite-sized chunks.
Tap card to mark done - 08
Toss 2 cups (60g) of baby spinach…
Toss 2 cups (60g) of baby spinach into the warm sweet potatoes in the skillet and cook for 1 minute until just wilted.
Look for: just wilted
Tap card to mark done - 09
Remove the skillet from heat
Remove the skillet from heat, gently fold in the flaked salmon, and transfer everything to a serving bowl.
Tap card to mark done - 10
Slice 0
Slice 0.5 avocado into thin wedges and place over the warm hash, then sprinkle 2 tbsp (16g) of pumpkin seeds over the top before serving immediately.
Ready when: everything is assembled and ready to enjoy
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