Mediterranean Lemon Garlic Salmon with Quinoa
A quick 20-minute dinner featuring pan-seared salmon over fluffy quinoa and tender roasted asparagus. Balanced with heart-healthy fats and clean protein to aid muscle recovery after running.
Prep
10 min
Cook
10 min
Total
20 min
Makes
1 serving
Created together. Shared with you.
Made by Laura + Lila
Laura 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 HealthSteadier 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
Everyday 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
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
10 min
Total
20 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet
Time saver
To save time on busy weeknights, use pre-cooked quinoa pouches or meal-prep a batch on Sunday.
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: Heat 1 tbsp of olive oil in…
- 01
Heat 1 tbsp of olive oil in…
Heat 1 tbsp of olive oil in a non-stick skillet over medium-high heat for 2 minutes until shimmering.
Look for: shimmering
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 fillet skin-side down in…
Place the salmon fillet skin-side down in the hot skillet and cook undisturbed for 4 minutes until the skin is crispy.
Look for: the skin is crispy
Tap card to mark done - 04
Flip the salmon fillet
Flip the salmon fillet, add 100g trimmed asparagus and 2 minced garlic cloves to the same skillet, and cook for an additional 4 minutes until the salmon reaches an internal temperature of 145°F (63°C) and asparagus is tender-crisp.
Look for: the salmon reaches an internal temperature of 145°F (63°C) and asparagus is tender-crisp
Tap card to mark done - 05
Drizzle 1 tbsp of fresh lemon juice…
Drizzle 1 tbsp of fresh lemon juice over the salmon and asparagus, then remove from heat.
Tap card to mark done - 06
Serve the salmon fillet and asparagus over…
Serve the salmon fillet and asparagus over 0.75 cup warmed cooked quinoa.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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