Lemon Herb Salmon with Quinoa and Roasted Broccoli
A complete, nourishing dinner featuring pan-seared salmon over fluffy quinoa alongside crispy roasted broccoli. This flavorful meal is packed with clean protein, fiber, and heart-healthy fats.
Prep
15 min
Cook
20 min
Total
35 min
Makes
3 servings
Created together. Shared with you.
Made by Karen + Lila
Karen 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
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
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
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 · 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 (204°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 (204°C)
- 01
Preheat your oven to 400°F (204°C)
Preheat your oven to 400°F (204°C). Line a large baking sheet with parchment paper.
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Combine the quinoa and water
In a medium saucepan, combine the quinoa and water. Bring to a boil over high heat, then cover with a tight-fitting lid, reduce the heat to low, and simmer for 15 minutes. Remove from the heat and let rest covered for 5 minutes before fluffing with a fork.
Allow: 15 minutes
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Toss the broccoli florets with olive oil
While the quinoa cooks, toss the broccoli florets with olive oil, salt, and black pepper on the prepared baking sheet. Spread them out in a single layer and roast in the preheated oven for 20 minutes, or until the edges are crispy and lightly browned.
Look for: the edges are crispy and lightly browned
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Pat the salmon fillets dry
Pat the salmon fillets dry with a paper towel and season both sides with salt, black pepper, and dried oregano.
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Heat olive oil in a large skillet…
Heat olive oil in a large skillet over medium-high heat. Once the oil is shimmering, add the salmon fillets skin-side down. Cook for 4 to 5 minutes until the skin is crispy, then flip and cook for another 3 to 4 minutes until the salmon is opaque and flakes easily with a fork.
Look for: the skin is crispy, then flip and cook for another 3 to 4 minutes until the salmon is opaque and flakes easily with a fork
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Remove the skillet from the heat
Remove the skillet from the heat, squeeze fresh lemon juice over the salmon fillets, and garnish with fresh parsley.
Ready when: everything is assembled and ready to enjoy
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To assemble
To assemble, place a portion of cooked quinoa and roasted broccoli on each plate, then top with a pan-seared salmon fillet.
Ready when: everything is assembled and ready to enjoy
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