Anti-Inflammatory Wild Salmon and Quinoa Recovery Bowl
A warm, nourishing lunch bowl featuring pan-seared wild salmon, warm quinoa, roasted turmeric sweet potato, and massaged kale. Dressed with a zesty lemon-olive oil vinaigrette for optimal joint and tissue recovery.
Prep
10 min
Cook
20 min
Total
30 min
Makes
1 serving
Created together. Shared with you.
Made by Amy + Lila
Amy 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
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
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
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
Oven · Large skillet · Sheet pan
Time saver
Pre-cook quinoa ahead of time to make this lunch assemble in under 25 minutes.
Do these three things first
- 1Preheat your oven to 400°F (200°C) and line a small 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 9 steps complete
Next: Preheat your oven to 400°F (200°C) and…
- 01
Preheat your oven to 400°F (200°C) and…
Preheat your oven to 400°F (200°C) and line a small baking sheet with parchment paper.
Tap card to mark done - 02
Toss 0
Toss 0.5 pcs of chopped sweet potato with 0.5 tsp of olive oil and a pinch of ground turmeric until evenly coated. Spread in a single layer on the baking sheet.
Look for: evenly coated
Tap card to mark done - 03
Roast in the oven for 20 minutes
Roast in the oven for 20 minutes, flipping halfway through, until the sweet potato cubes are fork-tender and lightly browned.
Look for: the sweet potato cubes are fork-tender and lightly browned
Tap card to mark done - 04
Heat 0
Heat 0.5 tsp of olive oil in a non-stick skillet over medium-high heat.
Tap card to mark done - 05
Season 120g of salmon fillet with a…
Season 120g of salmon fillet with a pinch of salt and black pepper. Place skin-side down in the hot skillet and cook for 4 minutes until the skin is crisp. Flip and cook for another 3 to 4 minutes until the salmon flakes easily with a fork.
Look for: the skin is crisp
Tap card to mark done - 06
Place 1 cup of baby kale
In a lunch bowl, place 1 cup of baby kale. Drizzle with 0.5 tsp of extra virgin olive oil and 1 tsp of fresh lemon juice, massaging the leaves for 30 seconds to soften the texture.
Tap card to mark done - 07
Add 0
Add 0.5 cup of warm cooked quinoa and the roasted sweet potato next to the kale.
Tap card to mark done - 08
Place the cooked salmon fillet on top…
Place the cooked salmon fillet on top of the bowl.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 09
Garnish with 0
Garnish with 0.25 pcs of sliced avocado and 1 tbsp of pumpkin seeds before serving warm.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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