Pan-Seared Salmon With Wilted Garlic Spinach
A quick, flavorful 20-minute dinner featuring omega-3 rich salmon cooked alongside garlic-infused tender spinach.
Prep
5 min
Cook
10 min
Total
15 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 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
Evening comfort
Head toward bedtime properly fed
A satisfying evening meal can make the night feel simpler. Notice whether the portion and timing fit comfortably into your sleep routine.
Notice: timing + overnight comfort
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
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
5 min
Cook
10 min
Total
15 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet
Time saver
Store any leftovers in an airtight container in the refrigerator for up to 2 days.
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 9 steps complete
Next: Pat 1 salmon fillet completely dry using…
- 01
Pat 1 salmon fillet completely dry using…
Pat 1 salmon fillet completely dry using a paper towel, then season both sides evenly with a small pinch of salt and black pepper.
Tap card to mark done - 02
Place a medium skillet over medium-high heat…
Place a medium skillet over medium-high heat and add 1 tbsp olive oil. Heat for 1 to 2 minutes until the oil shimmers.
Look for: the oil shimmers
Tap card to mark done - 03
Carefully lay the salmon in the skillet…
Carefully lay the salmon in the skillet skin-side down. Pan-sear undisturbed for 4 to 5 minutes until the skin turns crispy and golden brown.
Look for: the skin turns crispy and golden brown
Tap card to mark done - 04
Flip the salmon using a spatula and…
Flip the salmon using a spatula and cook the other side for an additional 3 to 4 minutes until the center is cooked through and reaches an internal temperature of 145°F (63°C).
Look for: the center is cooked through and reaches an internal temperature of 145°F (63°C)
Tap card to mark done - 05
Transfer the salmon from the skillet to…
Transfer the salmon from the skillet to a warm plate and set aside to rest.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Reduce the skillet heat to medium
Reduce the skillet heat to medium. Add 2 garlic cloves to the warm remaining oil and sauté for 30 to 45 seconds until fragrant without letting them brown.
Look for: fragrant without letting them brown
Tap card to mark done - 07
Toss 3 cups fresh spinach into the…
Toss 3 cups fresh spinach into the skillet and gently stir for 1 to 2 minutes until fully wilted and bright green.
Look for: fully wilted and bright green
Tap card to mark done - 08
Squeeze 1 tbsp lemon juice over the…
Squeeze 1 tbsp lemon juice over the spinach and stir to combine.
Tap card to mark done - 09
Plate the wilted spinach alongside the rested…
Plate the wilted spinach alongside the rested salmon fillet and serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
Made this recipe?
Leave a quick rating or a cooking tip for the next woman.
Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.