Chilled Salmon and Arugula Lunch Salad
Crisp arugula and cool cucumber tossed in a simple lemon olive oil dressing, topped with flaked, rich salmon. A refreshing, zero-cook pescatarian lunch that provides substantial protein with minimal effort.
Prep
10 min
Cook
0 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Ashley + Lila
Ashley 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
Protein consistency
Make a nourishing habit easier
This is another practical opportunity to include protein and varied whole foods—small habits that are easier to repeat than a perfect diet.
Notice: protein across the day
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
Time saver
No-Cook Ease: This is a perfect way to use leftover grilled or baked salmon. If you do not have leftovers, canned salmon (drained well) works beautifully as a quick swap.
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: Whisk the extra-virgin olive oil and fresh…
- 01
Whisk the extra-virgin olive oil and fresh…
In a small bowl, whisk the extra-virgin olive oil and fresh lemon juice together until slightly thickened to create a simple dressing.
Look for: slightly thickened to create a simple dressing
Tap card to mark done - 02
Arrange the fresh baby arugula and sliced…
In a large salad bowl, arrange the fresh baby arugula and sliced english cucumber.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 03
Flake the cold cooked salmon fillet into…
Flake the cold cooked salmon fillet into bite-sized pieces with a fork, discarding any skin or bones if present.
Tap card to mark done - 04
Scatter the flaked salmon over the greens…
Scatter the flaked salmon over the greens and cucumber base.
Tap card to mark done - 05
Drizzle the lemon-olive oil dressing evenly over…
Drizzle the lemon-olive oil dressing evenly over the salad.
Tap card to mark done - 06
Season with a light sprinkle of sea…
Season with a light sprinkle of sea salt and freshly cracked black pepper before serving immediately.
Tap card to mark done
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