Crispy Salmon and Egg Rice Bowl with Avocado
Seared flaky salmon served over warm jasmine rice with a soft-boiled egg, creamy avocado, and crunchy fresh cucumber and carrot ribbons.
Prep
10 min
Cook
10 min
Total
20 min
Makes
1 serving
Created together. Shared with you.
Made by Hayley + Lila
Hayley 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 HealthSteadier 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
Comfortably 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
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy 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 · Saucepan · Knife and cutting board
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
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 8 steps complete
Next: Bring a small saucepan of water to…
- 01
Bring a small saucepan of water to…
Bring a small saucepan of water to a rolling boil over high heat. Carefully lower 1 egg into the water and boil for 6 minutes for a jammy yolk. Transfer immediately to an ice bath or bowl of cold water to stop cooking.
Allow: 6 minutes
Tap card to mark done - 02
Heat 1 tsp of olive oil in…
Heat 1 tsp of olive oil in a non-stick skillet over medium-high heat (375°F / 190°C). Season 150g salmon fillet with a pinch of salt and black pepper.
Tap card to mark done - 03
Place salmon in the hot skillet
Place salmon in the hot skillet, skin-side down if applicable, and sear for 3 to 4 minutes until a crisp golden crust forms. Flip and cook for an additional 2 to 3 minutes until cooked through and flaking easily.
Look for: a crisp golden crust forms
Tap card to mark done - 04
Warm 0
While salmon cooks, warm 0.5 cup cooked jasmine rice according to package directions.
Tap card to mark done - 05
Peel the soft-boiled egg and slice it…
Peel the soft-boiled egg and slice it in half. Slice 0.5 avocado and 0.5 cucumber into crisp rounds, and peel 0.5 carrot into thin, crunchy ribbons using a vegetable peeler.
Tap card to mark done - 06
Flake the cooked salmon into bite-sized pieces
Flake the cooked salmon into bite-sized pieces.
Tap card to mark done - 07
To assemble
To assemble, place warm jasmine rice in a bowl. Arrange flaked salmon, soft-boiled egg halves, avocado slices, cucumber, and carrot ribbons neatly over the rice.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 08
Drizzle with 1 tbsp gluten-free tamari and…
Drizzle with 1 tbsp gluten-free tamari and serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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