Chilled Lemon Herb Salmon and Cucumber Bowls
Flaky poached salmon served chilled over a crisp bed of cucumber, arugula, and hearty white beans, tossed in a bright lemon-dill dressing. This refreshing, no-heat-required dinner is perfect for cooling down on hot summer evenings.
Prep
15 min
Cook
0 min
Total
15 min
Makes
2 servings
Created together. Shared with you.
Made by Colleen + Lila
Colleen 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
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
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
15 min
Cook
0 min
Total
15 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Colander · Whisk · Mixing bowl · Knife and cutting board
Time saver
Make-Ahead Friendly: You can toss the beans and cucumbers in the dressing up to 4 hours in advance and keep them chilled in the refrigerator; simply assemble with the greens and salmon right before serving to keep the arugula perfectly crisp.
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 8 steps complete
Next: Drain and rinse the canned cannellini beans…
- 01
Drain and rinse the canned cannellini beans…
Drain and rinse the canned cannellini beans in a colander, then let them air-dry slightly.
Tap card to mark done - 02
Slice the cucumber into thin half-moons and…
Slice the cucumber into thin half-moons and finely chop the fresh dill.
Tap card to mark done - 03
Whisk together the extra virgin olive oil
In a medium mixing bowl, whisk together the extra virgin olive oil, freshly squeezed lemon juice, chopped dill, and sea salt until emulsified.
Look for: emulsified
Tap card to mark done - 04
Gently fold the drained cannellini beans and…
Gently fold the drained cannellini beans and cucumber half-moons into the dressing until they are evenly coated.
Look for: they are evenly coated
Tap card to mark done - 05
Divide the fresh arugula between two wide
Divide the fresh arugula between two wide, shallow serving bowls.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Spoon the dressed cucumber and bean mixture…
Spoon the dressed cucumber and bean mixture evenly over the bed of arugula in each bowl.
Tap card to mark done - 07
Top each bowl with the pre-cooked
Top each bowl with the pre-cooked, chilled wild salmon fillet, gently flaking it into bite-sized pieces with a fork.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 08
Scatter the raw pumpkin seeds over the…
Scatter the raw pumpkin seeds over the top of each bowl for a final, satisfying crunch and serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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