Pan-Seared Salmon with Basmati Rice and Wilted Spinach
Seared salmon fillet served over light white basmati rice with tender sautéed zucchini and wilted baby spinach. Flavored with fresh lemon juice and oregano for a refreshing, restorative meal.
Prep
10 min
Cook
15 min
Total
25 min
Makes
1 serving
Created together. Shared with you.
Made by Yadira + Lila
Yadira 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
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
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
Well-nourished skin
Support from the whole plate
Regular meals with enough protein, plants and fats support overall nourishment. Think consistency, not one miracle ingredient.
Notice: consistency + hydration
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 · Saucepan · Colander
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 9 steps complete
Next: Measure out white basmati rice
- 01
Measure out white basmati rice
Measure out white basmati rice. Rinse thoroughly under cold water in a fine-mesh strainer until the water runs clear, about 30 seconds.
Look for: the water runs clear
Tap card to mark done - 02
Bring 1 cup (240ml) of water and…
In a small saucepan over high heat, bring 1 cup (240ml) of water and a pinch of salt to a rolling boil. Add rinsed basmati rice, cover tightly with a lid, and turn heat down to low. Simmer undisturbed for 12 minutes until all water is absorbed.
Look for: all water is absorbed
Tap card to mark done - 03
Turn off heat and keep covered for…
Turn off heat and keep covered for 5 minutes. Fluff gently with a fork.
Allow: 5 minutes
Tap card to mark done - 04
Heat 1 tsp (5ml) olive oil in…
Heat 1 tsp (5ml) olive oil in a nonstick skillet over medium heat. Season salmon fillet with dried oregano, salt, and pepper.
Tap card to mark done - 05
Place salmon skin-side down in the hot…
Place salmon skin-side down in the hot skillet. Cook for 4 to 5 minutes until the skin is crisp and edges turn opaque. Flip and cook for another 3 to 4 minutes until cooked through (internal temperature reaches 145°F / 63°C). Transfer salmon to a plate.
Look for: the skin is crisp and edges turn opaque
Tap card to mark done - 06
Add remaining 1 tsp (5ml) olive oil
In the same skillet over medium heat, add remaining 1 tsp (5ml) olive oil. Add sliced zucchini and cook for 3 to 4 minutes until soft and translucent.
Look for: soft and translucent
Tap card to mark done - 07
Add baby spinach to the skillet
Add baby spinach to the skillet. Toss constantly for 1 to 2 minutes until fully wilted and soft.
Look for: fully wilted and soft
Tap card to mark done - 08
Squeeze fresh lemon juice over the veggies…
Squeeze fresh lemon juice over the veggies and salmon.
Tap card to mark done - 09
Plate cooked basmati rice
Plate cooked basmati rice, pile sautéed zucchini and spinach alongside, and top with the salmon fillet. Serve immediately. Store leftovers in an airtight container in the refrigerator for up to 2 days.
Ready when: everything is assembled and ready to enjoy
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