Mediterranean Salmon Salad Plate
A fresh, high-protein lunch featuring flaky salmon, creamy avocado, and crisp greens with an olive oil and lemon dressing. Perfect for a quick, nourishing midday meal without any added sugar.
Prep
10 min
Cook
8 min
Total
20 min
Makes
1 serving
Created together. Shared with you.
Made by Birch + Lila
Birch 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 HealthComfortably 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
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
Everyday 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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
8 min
Total
20 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Whisk · Mixing bowl
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
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: Heat 0
- 01
Heat 0
Heat 0.5 tbsp olive oil in a non-stick skillet over medium-high heat at 375°F (190°C) for 1 minute.
Allow: 1 minute
Tap card to mark done - 02
Season the salmon fillet with salt and…
Season the salmon fillet with salt and pepper, then place it skin-side down in the hot skillet.
Tap card to mark done - 03
Sear the salmon fillet for 4 minutes…
Sear the salmon fillet for 4 minutes until the skin is crisp, then flip and cook for another 3 to 4 minutes until opaque throughout and easily flaked with a fork.
Look for: the skin is crisp, then flip and cook for another 3 to 4 minutes until opaque throughout and easily flaked with a fork
Tap card to mark done - 04
Remove the salmon fillet from the skillet…
Remove the salmon fillet from the skillet and set it on a plate to rest for 2 minutes.
Allow: 2 minutes
Tap card to mark done - 05
Whisk together the remaining 0
In a medium mixing bowl, whisk together the remaining 0.5 tbsp olive oil, lemon juice, salt, and pepper until emulsified.
Look for: emulsified
Tap card to mark done - 06
Add the mixed greens
Add the mixed greens, cherry tomatoes, and cucumber to the bowl, then toss gently until evenly coated with dressing.
Look for: evenly coated with dressing
Tap card to mark done - 07
Transfer the dressed salad to a serving…
Transfer the dressed salad to a serving plate, top with sliced avocado and crumbled feta cheese, and place the cooked salmon fillet on top.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 08
Serve immediately
Serve immediately. Store any leftover cooked salmon 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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