Pan-Seared Seed-Crusted Salmon
A crisp, golden salmon fillet coated in a crunchy mixture of pumpkin, sunflower, and sesame seeds. Served over tender wilted spinach with a splash of fresh lemon juice.
Prep
10 min
Cook
10 min
Total
20 min
Makes
1 serving
Created together. Shared with you.
Made by Andrea + Lila
Andrea 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
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
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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
10 min
Total
20 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 8 steps complete
Next: Measure 1 tbsp pumpkin seed
- 01
Measure 1 tbsp pumpkin seed
Measure 1 tbsp pumpkin seed, 1 tbsp sunflower seed, and 1 tsp sesame seed into a small bowl and stir until blended.
Look for: blended
Tap card to mark done - 02
Pat 1 salmon fillet dry
Pat 1 salmon fillet dry with a paper towel on both sides, then press the top of the salmon firmly into the seed mixture to form a uniform crust.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 03
Heat 1 tsp olive oil in a…
Heat 1 tsp olive oil in a non-stick skillet over medium-high heat for 2 minutes until shimmered.
Look for: shimmered
Tap card to mark done - 04
Place the salmon seed-side down into the…
Place the salmon seed-side down into the skillet and cook for 3 to 4 minutes without moving it, until the seeds are light golden brown and form a solid crust.
Look for: the seeds are light golden brown and form a solid crust
Tap card to mark done - 05
Flip the fillet using a wide spatula…
Flip the fillet using a wide spatula and cook on the second side for another 3 to 4 minutes, until the center is opaque and reaches an internal temperature of 145°F (63°C).
Look for: the center is opaque and reaches an internal temperature of 145°F (63°C)
Tap card to mark done - 06
Transfer the salmon to a warm plate…
Transfer the salmon to a warm plate to rest for 2 minutes.
Allow: 2 minutes
Tap card to mark done - 07
Reduce heat to medium
Reduce heat to medium, add 2 cups baby spinach into the same skillet, and toss for 1 to 2 minutes until wilted.
Look for: wilted
Tap card to mark done - 08
Plate the spinach next to the salmon
Plate the spinach next to the salmon, drizzle with 1 tbsp lemon juice, and serve immediately. Leftovers can be refrigerated in a sealed container for up to 2 days.
Ready when: everything is assembled and ready to enjoy
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