Thai Lemon Herb Salmon Bowl with Quinoa
Pan-seared salmon fillet served over fluffy quinoa with crispy cucumber and a zesty lime-herb dressing. A vibrant, protein-packed lunch that comes together quickly without any dairy.
Prep
10 min
Cook
10 min
Total
20 min
Makes
1 serving
Created together. Shared with you.
Made by Chels + Lila
Chels 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 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
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
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
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
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The ingredient amounts update automatically.
Equipment
Large skillet · Mixing bowl · Knife and cutting board
Time saver
Pre-cook quinoa ahead of time to make assembling this lunch take under 10 minutes.
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 9 steps complete
Next: Cook 0
- 01
Cook 0
Cook 0.5 cup of quinoa according to package directions, then set aside to cool slightly.
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Heat 1 tsp of olive oil in…
Heat 1 tsp of olive oil in a non-stick skillet over medium-high heat at 375°F (190°C).
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Season a 150g salmon fillet with a…
Season a 150g salmon fillet with a pinch of salt and black pepper.
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Place the salmon skin-side down in the…
Place the salmon skin-side down in the hot skillet and cook for 4 to 5 minutes until the skin is crispy and browned.
Look for: the skin is crispy and browned
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Flip the salmon and cook for another…
Flip the salmon and cook for another 3 to 4 minutes until the center reaches an internal temperature of 145°F (63°C) and flakes easily with a fork.
Look for: the center reaches an internal temperature of 145°F (63°C) and flakes easily with a fork
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Mix 1 tbsp of lime juice
While the salmon cooks, mix 1 tbsp of lime juice, 1 tsp of sesame oil, and 1 tbsp of tamari in a small bowl to make the dressing.
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Dice 0
Dice 0.5 pcs of cucumber and chop 2 tbsp of fresh cilantro.
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Assemble the bowl by layering the cooked…
Assemble the bowl by layering the cooked quinoa, diced cucumber, and cooked salmon fillet.
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Drizzle the lime-tamari dressing over the top
Drizzle the lime-tamari dressing over the top, sprinkle with chopped cilantro, and serve immediately.
Ready when: everything is assembled and ready to enjoy
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