Harissa Baked Salmon with Quinoa and Roasted Veggies
Flaky harissa-spiced salmon roasted alongside sweet bell pepper and courgette, served over fluffy quinoa. A vibrant, high-protein meal naturally free from dairy, yeast, and tofu.
Prep
10 min
Cook
15 min
Total
25 min
Makes
3 servings
Created together. Shared with you.
Made by Claire + Lila
Claire 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
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
Comfortably 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
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
Oven · Sheet pan · Saucepan · Colander · Knife and cutting board
Time saver
For meal prep, allow leftover portions to cool completely at room temperature before covering and refrigerating.
Do these three things first
- 1Preheat the oven to 200°C (400°F) and line a large baking sheet with parchment…
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 10 steps complete
Next: Preheat the oven to 200°C (400°F) and…
- 01
Preheat the oven to 200°C (400°F) and…
Preheat the oven to 200°C (400°F) and line a large baking sheet with parchment paper.
Tap card to mark done - 02
Rinse the quinoa thoroughly in a fine-mesh…
Rinse the quinoa thoroughly in a fine-mesh sieve under cold water.
Tap card to mark done - 03
Add the quinoa and 250ml of water…
Add the quinoa and 250ml of water to a small saucepan, bring to a boil over high heat, then reduce to low, cover with a lid, and simmer undisturbed for 15 minutes until liquid is absorbed.
Look for: liquid is absorbed
Tap card to mark done - 04
Fluff the cooked quinoa with a fork
Fluff the cooked quinoa with a fork, cover, and let rest off the heat for 5 minutes.
Allow: 5 minutes
Tap card to mark done - 05
Cut the courgette and red bell pepper…
Cut the courgette and red bell pepper into 2cm pieces and spread them across one side of the baking sheet.
Tap card to mark done - 06
Drizzle the vegetables with olive oil
Drizzle the vegetables with olive oil, sprinkle with salt and black pepper, and toss to coat evenly.
Tap card to mark done - 07
Place the salmon fillets on the other…
Place the salmon fillets on the other side of the baking sheet skin-side down, and spread the harissa paste evenly over the top of each fillet.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 08
Bake in the oven for 12 to…
Bake in the oven for 12 to 15 minutes, until the salmon flakes easily with a fork and reaches an internal temperature of 63°C (145°F) and the vegetables are tender.
Look for: the salmon flakes easily with a fork and reaches an internal temperature of 63°C (145°F) and the vegetables are tender
Tap card to mark done - 09
Squeeze fresh lemon juice over the warm…
Squeeze fresh lemon juice over the warm baked salmon and vegetables before serving.
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Divide the fluffy quinoa among plates
Divide the fluffy quinoa among plates, top with roasted vegetables and harissa salmon, and store any leftover portions in sealed containers in the fridge for up to 2 days.
Ready when: everything is assembled and ready to enjoy
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