Smoked Trout and Arugula Salad with Tahini Dressing
Flaky smoked trout paired with peppery arugula, creamy avocado, and a rich lemon-tahini dressing. A quick, high-protein pescatarian meal perfect for a nourishing lunch.
Prep
10 min
Cook
0 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by soc + Lila
soc 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
A steadier afternoon
Give your day a solid food foundation
Being properly fed cannot solve a hard day, but a substantial meal can remove hunger and an energy dip from the list of things you are juggling.
Notice: mood + energy 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
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
0 min
Total
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Whisk · Mixing bowl · Knife and cutting board
Time saver
To save time on busy afternoons, whisk the tahini dressing a day ahead and store it in an airtight container in the fridge.
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 5 steps complete
Next: Whisk together 1 tbsp tahini
- 01
Whisk together 1 tbsp tahini
In a small bowl or measuring cup, whisk together 1 tbsp tahini, 1 tbsp lemon juice, 1 tsp olive oil, and 1 tbsp warm water until smooth and creamy. If the dressing is too thick, stir in an additional teaspoon of water.
Look for: smooth and creamy
Tap card to mark done - 02
Place 2 cups of fresh arugula
In a large serving bowl, place 2 cups of fresh arugula.
Tap card to mark done - 03
Flake 120g of smoked trout into large
Flake 120g of smoked trout into large, bite-sized pieces and scatter over the arugula.
Tap card to mark done - 04
Dice 0
Dice 0.25 pcs of avocado and add to the bowl along with 0.5 cups of rinsed, drained canned chickpeas for extra fiber and protein.
Tap card to mark done - 05
Drizzle the prepared tahini dressing over the…
Drizzle the prepared tahini dressing over the salad just before serving and toss gently to combine.
Tap card to mark done
Made this recipe?
Leave a quick rating or a cooking tip for the next woman.
Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.
Free to download