Pan-Seared Salmon with Warm Quinoa Salad
Flaky, omega-3 rich salmon served over a light, fluffy quinoa and cucumber bowl. Quick to prepare, completely gluten-free, and easy on digestion.
Prep
10 min
Cook
8 min
Total
18 min
Makes
1 serving
Created together. Shared with you.
Made by Kristi + Lila
Kristi 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
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
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
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
8 min
Total
18 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · 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 5 steps complete
Next: Heat 1 tsp (5 ml) of olive…
- 01
Heat 1 tsp (5 ml) of olive…
Heat 1 tsp (5 ml) of olive oil in a skillet over medium-high heat at 375°F (190°C).
Tap card to mark done - 02
Season 150g salmon fillet with a pinch…
Season 150g salmon fillet with a pinch of salt and black pepper.
Tap card to mark done - 03
Place the salmon skin-side down in the…
Place the salmon skin-side down in the hot skillet and cook for 4 minutes until crisp, then flip and cook for another 3 to 4 minutes until opaque and flaky.
Look for: crisp, then flip and cook for another 3 to 4 minutes until opaque and flaky
Tap card to mark done - 04
Toss 0
In a small bowl, toss 0.5 cup of cooked quinoa with 0.5 cup of diced cucumber, 1 tbsp of chopped parsley, 1 tsp of olive oil, and 1 tsp of lemon juice until combined.
Look for: combined
Tap card to mark done - 05
Transfer the warm quinoa salad to a…
Transfer the warm quinoa salad to a plate, top with the pan-seared salmon, and serve immediately.
Ready when: everything is assembled and ready to enjoy
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