Warm Pan-Seared Salmon with Steamed Zucchini and Rice
A quick, nourishing meal featuring tender salmon fillet alongside warm jasmine rice and delicate steamed zucchini. It provides a crisp, fresh bite that respects dietary preferences and low-histamine needs.
Prep
5 min
Cook
10 min
Total
15 min
Makes
1 serving
Created together. Shared with you.
Made by Krista + Lila
Krista 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
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
5 min
Cook
10 min
Total
15 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet
Time saver
Measure everything before you start so this quick recipe moves without pauses.
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 7 steps complete
Next: Place a medium nonstick skillet over medium…
- 01
Place a medium nonstick skillet over medium…
Place a medium nonstick skillet over medium heat at 350°F (175°C) and add 1 tsp (5ml) of olive oil.
Tap card to mark done - 02
Season 150g salmon fillet on both sides…
Season 150g salmon fillet on both sides with a tiny pinch of salt.
Tap card to mark done - 03
Place salmon skin-side down in the hot…
Place salmon skin-side down in the hot skillet and cook for 4 to 5 minutes until skin is crispy and browned half-way up the sides.
Look for: skin is crispy and browned half-way up the sides
Tap card to mark done - 04
Flip salmon gently and cook for an…
Flip salmon gently and cook for an additional 3 to 4 minutes until cooked through and opaque.
Look for: cooked through and opaque
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Place 0
While salmon cooks, place 0.5 cup chopped zucchini in a small microwave-safe bowl with 1 tbsp water, cover, and microwave on high for 90 seconds until tender-fork done.
Look for: tender-fork done
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Heat 0
Heat 0.5 cup pre-cooked jasmine rice in a microwave-safe dish for 40 seconds until steaming hot.
Look for: steaming hot
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Plate cooked salmon alongside warm jasmine rice…
Plate cooked salmon alongside warm jasmine rice and steamed zucchini, then serve immediately. Store leftovers in an airtight container in the refrigerator for up to 2 days.
Ready when: everything is assembled and ready to enjoy
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