Pan Seared Salmon Cucumber Avocado Bowl
Rich pan-seared salmon served over crisp cucumber slices and velvety avocado drizzled with extra virgin olive oil. A fast, refreshing pescatarian lunch offering 35g of high-quality protein to keep energy steady.
Prep
5 min
Cook
10 min
Total
15 min
Makes
1 serving
Created together. Shared with you.
Made by Ashley + Lila
Ashley 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
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
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
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
5 min
Cook
10 min
Total
15 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Knife and cutting board
Time saver
Store leftover cooked salmon separately in an airtight container for up to 2 days.
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: Heat 0
- 01
Heat 0
Heat 0.5 tbsp extra virgin olive oil in a nonstick skillet over medium-high heat (375°F / 190°C) for 2 minutes.
Allow: 2 minutes
Tap card to mark done - 02
Season 1 salmon fillet with a pinch…
Season 1 salmon fillet with a pinch of salt and black pepper on both sides.
Tap card to mark done - 03
Place the salmon skin-side down in the…
Place the salmon skin-side down in the hot skillet and sear for 4 minutes until crispy and golden brown.
Look for: crispy and golden brown
Tap card to mark done - 04
Flip the salmon and cook for another…
Flip the salmon and cook for another 3 to 4 minutes until cooked through and opaque in the center.
Look for: cooked through and opaque in the center
Tap card to mark done - 05
Chop 0
While the salmon cooks, chop 0.5 cucumber into thin rounds and slice 0.5 avocado.
Tap card to mark done - 06
Arrange 2 cups baby spinach
In a serving bowl, arrange 2 cups baby spinach, cucumber slices, and avocado.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 07
Place the warm seared salmon on top…
Place the warm seared salmon on top of the fresh greens.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 08
Drizzle the remaining 0
Drizzle the remaining 0.5 tbsp extra virgin olive oil and 1 tbsp lemon juice over the top before serving.
Ready when: everything is assembled and ready to enjoy
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