Warm Salmon and Wilted Greens Scramble
Flaky canned salmon tossed with sauteed spinach, kale, and sweet onion for a quick, nutrient-dense skillet dinner.
Prep
3 min
Cook
7 min
Total
10 min
Makes
1 serving
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
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
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
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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
3 min
Cook
7 min
Total
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Whisk · Knife and cutting board
Time saver
To save time, use pre-washed baby spinach and pre-chopped kale from the grocery store.
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 6 steps complete
Next: Peel and thinly slice the sweet onion
- 01
Peel and thinly slice the sweet onion
Peel and thinly slice the sweet onion. Set a medium skillet over medium heat and add the olive oil.
Tap card to mark done - 02
Add the sliced sweet onion to the…
Add the sliced sweet onion to the skillet. Saute for 3 minutes until it becomes translucent and fragrant.
Look for: it becomes translucent and fragrant
Tap card to mark done - 03
Add the baby spinach and chopped kale…
Add the baby spinach and chopped kale directly to the skillet. Toss continuously with tongs for 2 minutes until the greens wilt and shrink in volume.
Look for: the greens wilt and shrink in volume
Tap card to mark done - 04
Drain the canned salmon and gently flake…
Drain the canned salmon and gently flake it into the pan using a fork. Stir to combine with the greens and onion, cooking for 2 minutes until the salmon is heated through.
Look for: the salmon is heated through
Tap card to mark done - 05
Season with salt and freshly cracked black…
Season with salt and freshly cracked black pepper. Transfer the warm scramble to a serving plate.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
If using
If using, top with pre-cooked roasted sweet potato rounds or enjoy alongside. Consume warm within 30 minutes of preparation.
Allow: 30 minutes
Tap card to mark done
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