Salmon Broccoli and Spinach Rice Bowl
A soothing, high-protein warm rice bowl featuring baked salmon, steamed broccoli, and sauteed spinach. Crafted to be gentle on digestion while supporting iron levels.
Prep
10 min
Cook
15 min
Total
25 min
Makes
1 serving
Created together. Shared with you.
Made by Ferrara + Lila
Ferrara 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
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
15 min
Total
25 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet · Sheet pan · Saucepan
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Preheat your oven to 400°F (200°C) and line a small baking sheet with parchment…
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 8 steps complete
Next: Preheat your oven to 400°F (200°C) and…
- 01
Preheat your oven to 400°F (200°C) and…
Preheat your oven to 400°F (200°C) and line a small baking sheet with parchment paper.
Tap card to mark done - 02
Place the salmon fillet skin-side down on…
Place the salmon fillet skin-side down on the lined sheet and bake for 12 to 15 minutes, until the salmon flakes easily with a fork and reaches an internal temperature of 145°F (63°C).
Look for: the salmon flakes easily with a fork and reaches an internal temperature of 145°F (63°C)
Tap card to mark done - 03
Heat olive oil in a nonstick skillet…
Heat olive oil in a nonstick skillet over medium heat (around 300°F / 150°C).
Tap card to mark done - 04
Add the broccoli florets to the skillet…
Add the broccoli florets to the skillet along with two tablespoons of water, cover with a lid, and steam-sauté for 4 to 5 minutes until tender-crisp and bright green.
Look for: tender-crisp and bright green
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Remove the lid
Remove the lid, toss in the spinach, and stir for 1 to 2 minutes until just wilted.
Look for: just wilted
Tap card to mark done - 06
Warm the cooked white rice in the…
Warm the cooked white rice in the microwave or a small saucepan until heated through.
Look for: heated through
Tap card to mark done - 07
Portion the warm white rice into a…
Portion the warm white rice into a bowl, top with the sautéed broccoli and spinach, and nestle the baked salmon on top.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 08
Serve warm and store any leftovers in…
Serve warm and store any leftovers in an airtight container in the refrigerator for up to 2 days.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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