Seared Salmon Patty Over Mixed Greens With Lemon Yogurt
A quick and nourishing lunch featuring a golden-seared salmon patty over crisp mixed greens. Tossed with chickpeas, cucumber, and a zesty lemon yogurt dressing for a refreshing bite.
Prep
10 min
Cook
10 min
Total
20 min
Makes
1 serving
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
Well-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
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
10 min
Cook
10 min
Total
20 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Whisk · Mixing bowl
Time saver
Meal prep friendly: You can cook the salmon patty up to 2 days in advance and enjoy this meal cold; the flavors actually deepen in the fridge.
Do these three things first
- 1Prep cup canned chickpeas (rinsed), English cucumber (diced)
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
For the Salad
For the Lemon Yogurt Dressing
From Your Pantry
Cook along
Instructions
0 of 4 steps complete
Next: Heat a drizzle of olive oil in…
- 01
Heat a drizzle of olive oil in…
Heat a drizzle of olive oil in a skillet over medium-high heat. Sear the salmon patty for 4 to 5 minutes per side, until deeply golden and cooked through to an internal temperature of 145°F. Set aside to rest.
Look for: deeply golden and cooked through to an internal temperature of 145°F
Tap card to mark done - 02
Make the dressing
While the salmon cooks, make the dressing. In a small bowl, whisk the plain Greek yogurt with the zest and juice of one lemon half. Stir in a pinch of salt, black pepper, and a dash of dried dill or garlic powder.
Tap card to mark done - 03
Toss the mixed greens
In a serving bowl, toss the mixed greens, rinsed chickpeas, and diced cucumber with a light splash of olive oil, the juice from your remaining lemon half, and a pinch of salt.
Tap card to mark done - 04
Place the warm salmon patty over your…
Place the warm salmon patty over your dressed greens and drizzle generously with the lemon yogurt sauce.
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