Pan-Seared Salmon with Quinoa and Asparagus
Crisp pan-seared salmon served alongside fluffy herb quinoa and tender roasted asparagus. A protein-rich, easy-to-assemble dinner that is light yet deeply satisfying.
Prep
10 min
Cook
20 min
Total
30 min
Makes
1 serving
Created together. Shared with you.
Made by Seb + Lila
Seb 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
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
Comfort before bed
Finish the evening satisfied, not stuffed
A well-portioned evening meal can help you avoid going to bed hungry. Notice which timing and portion feel most comfortable for you.
Notice: dinner timing + comfort
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
20 min
Total
30 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Sheet pan · Saucepan · Colander
Time saver
You can cook the quinoa in bulk ahead of time and simply reheat it to save 15 minutes of evening prep.
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 6 steps complete
Next: Rinse the quinoa thoroughly in a fine-mesh…
- 01
Rinse the quinoa thoroughly in a fine-mesh…
Rinse the quinoa thoroughly in a fine-mesh strainer under cold running water to remove its bitter coating.
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Bring the quinoa and vegetable broth to…
In a small saucepan, bring the quinoa and vegetable broth to a boil over high heat. Reduce heat to low, cover with a tight-fitting lid, and let simmer for 15 minutes. Remove from heat and let rest, covered, for 5 minutes before fluffing with a fork.
Allow: 15 minutes
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Prepare the asparagus by snapping off the…
While the quinoa cooks, prepare the asparagus by snapping off the woody ends. Toss the asparagus spears with olive oil, salt, and pepper on a baking sheet. Roast at 400°F (200°C) for 12 to 15 minutes until tender and lightly charred.
Look for: tender and lightly charred
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Pat the salmon fillet dry
Pat the salmon fillet dry with a paper towel and season both sides with salt, black pepper, and dried dill.
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Heat olive oil in a non-stick skillet…
Heat olive oil in a non-stick skillet over medium-high heat until hot. Carefully add the salmon fillet skin-side down and cook for 4 to 5 minutes until the skin is beautifully crisp. Flip and cook for another 3 to 4 minutes until the flesh is cooked through but still tender.
Look for: hot
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Plate the warm fluffed quinoa and roasted…
Plate the warm fluffed quinoa and roasted asparagus, place the seared salmon fillet on top, and squeeze fresh lemon juice over the entire plate before serving.
Ready when: everything is assembled and ready to enjoy
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