Gentle Salmon Jasmine Rice Bowl
Seared salmon served over fluffy jasmine rice with soft steamed zucchini and carrots. Gentle on digestion and 100 percent gluten-free.
Prep
10 min
Cook
15 min
Total
25 min
Makes
1 serving
Created together. Shared with you.
Made by Molly + Lila
Molly 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
Well-nourished skin
Support from the whole plate
Regular meals with enough protein, plants and fats support overall nourishment. Think consistency, not one miracle ingredient.
Notice: consistency + hydration
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
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
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
Large skillet · Saucepan
Time saver
For meal prep, store cooked salmon, rice, and vegetables in airtight glass containers for up to 2 days in the refrigerator.
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: Place 1/2 cup (100g) dry jasmine rice…
- 01
Place 1/2 cup (100g) dry jasmine rice…
Place 1/2 cup (100g) dry jasmine rice and 1 cup (240ml) water into a small saucepan with a tight lid. Bring water to a boil over medium-high heat, then turn heat to low, cover with the lid, and cook undisturbed for 12 minutes until water is fully absorbed and rice is tender.
Look for: water is fully absorbed and rice is tender
Tap card to mark done - 02
Set a steamer basket inside a medium…
Set a steamer basket inside a medium pot filled with 1 inch (2.5cm) of water over medium heat. Add chopped carrot and sliced zucchini, cover, and steam for 6 to 8 minutes until easily pierced with a fork.
Look for: easily pierced with a fork
Tap card to mark done - 03
Heat olive oil in a non-stick skillet…
Heat olive oil in a non-stick skillet over medium-high heat for 1 minute until oil shimmers.
Look for: oil shimmers
Tap card to mark done - 04
Season salmon fillet lightly with salt
Season salmon fillet lightly with salt, then place skin-side down in the hot skillet. Cook for 4 to 5 minutes until skin is crisp and browned, flip, and cook for another 3 to 4 minutes until the center reaches an internal temperature of 145°F (63°C).
Look for: skin is crisp and browned, flip, and cook for another 3 to 4 minutes until the center reaches an internal temperature of 145°F (63°C)
Tap card to mark done - 05
Fluff rice with a fork and scoop…
Fluff rice with a fork and scoop into a bowl. Top with steamed vegetables and seared salmon, then drizzle with lemon juice before serving.
Ready when: everything is assembled and ready to enjoy
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