Lemon Herb Pan-Seared Salmon With Quinoa Salad
Crispy-skinned salmon fillets over a bright cucumber, cherry tomato, and quinoa salad tossed with fresh herbs. A nourishing, effortless meal that leaves you feeling satisfied and refreshed.
Prep
10 min
Cook
15 min
Total
25 min
Makes
2 servings
Created together. Shared with you.
Made by Christina + Lila
Christina 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
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
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
15 min
Total
25 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet
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: Bring 1 cup (240ml) of water to…
- 01
Bring 1 cup (240ml) of water to…
In a small pot, bring 1 cup (240ml) of water to a boil over high heat. Add 0.5 cup (85g) of dry quinoa, lower heat to low, cover with a lid, and simmer for 15 minutes until liquid is absorbed and quinoa is fluffy. Remove from heat and let cool for 5 minutes.
Look for: liquid is absorbed and quinoa is fluffy
Tap card to mark done - 02
Prepare the salad ingredients in a medium…
While the quinoa cooks, prepare the salad ingredients in a medium bowl by combining 0.5 pcs cucumber, 0.5 cup cherry tomato, 0.25 cup red onion, 0.25 cup parsley, 1 tbsp olive oil, and 0.5 pcs lemon (juiced). Toss well to combine.
Tap card to mark done - 03
Heat a medium skillet over medium-high heat…
Heat a medium skillet over medium-high heat with 0.5 tbsp olive oil until shimmering. Season two 150g salmon fillets with a pinch of salt and black pepper.
Look for: shimmering
Tap card to mark done - 04
Place salmon skin-side down in the hot…
Place salmon skin-side down in the hot skillet. Cook for 4 to 5 minutes until skin is golden and crisp, then flip gently and cook for an additional 2 to 3 minutes until salmon is cooked through and flakes easily with a fork.
Look for: skin is golden and crisp, then flip gently and cook for an additional 2 to 3 minutes until salmon is cooked through and flakes easily with a fork
Tap card to mark done - 05
Divide the cucumber-quinoa salad between two plates…
Divide the cucumber-quinoa salad between two plates and top each portion with a cooked salmon fillet. Serve immediately with extra fresh lemon wedges.
Ready when: everything is assembled and ready to enjoy
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