Pan-Seared Salmon with Garlic Spinach and Creamy Avocado
Crispy-skinned salmon fillet paired with warm garlic wilted spinach and rich sliced avocado. A luxurious, high-protein dinner designed to refuel muscle recovery after a workout.
Prep
10 min
Cook
10 min
Total
20 min
Makes
1 serving
Created together. Shared with you.
Made by Karen + Lila
Karen 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
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
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
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
Store leftover cooked salmon 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 7 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 (375°F / 190°C).
Tap card to mark done - 02
Season 8 oz (225g) salmon fillet with…
Season 8 oz (225g) salmon fillet with a pinch of salt and black pepper.
Tap card to mark done - 03
Place the salmon skin-side down in the…
Place the salmon skin-side down in the hot skillet; sear for 4 to 5 minutes until skin is crisp and browned, then flip and cook for another 3 to 4 minutes until opaque throughout.
Look for: skin is crisp and browned, then flip and cook for another 3 to 4 minutes until opaque throughout
Tap card to mark done - 04
Remove salmon from skillet and let rest…
Remove salmon from skillet and let rest on a warm plate.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Reduce heat to medium (300°F / 150°C)
In the same skillet, reduce heat to medium (300°F / 150°C), add 2 minced garlic cloves, and stir for 30 seconds until fragrant.
Look for: fragrant
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Add 3 cups of fresh baby spinach…
Add 3 cups of fresh baby spinach to the pan and toss for 1 to 2 minutes until just wilted.
Look for: just wilted
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Serve salmon alongside garlic spinach and 0
Serve salmon alongside garlic spinach and 0.5 sliced avocado.
Ready when: everything is assembled and ready to enjoy
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