Crispy Pan-Seared Salmon with Sesame Cucumber Salad
A quick and delicious skillet salmon served alongside a crisp, chilled cucumber salad over a bed of fluffy jasmine rice.
Prep
10 min
Cook
15 min
Total
25 min
Makes
1 serving
Created together. Shared with you.
Made by Hayley + Lila
Hayley 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
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
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 · Knife and cutting board
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 7 steps complete
Next: Rinse the jasmine rice under cold running…
- 01
Rinse the jasmine rice under cold running…
Rinse the jasmine rice under cold running water until the water runs clear, then combine it with water in a small saucepan. Bring to a boil over high heat, cover, reduce heat to low, and let it simmer for 15 minutes without lifting the lid.
Look for: the water runs clear, then combine it with water in a small saucepan
Tap card to mark done - 02
Pat the salmon fillet completely dry
Pat the salmon fillet completely dry with a paper towel and season all sides with salt.
Tap card to mark done - 03
Heat the sesame oil in a small…
Heat the sesame oil in a small non-stick skillet over medium-high heat. Place the salmon skin-side down in the pan, pressing gently with a spatula for 10 seconds to ensure even skin contact.
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Cook the salmon for 5 minutes until…
Cook the salmon for 5 minutes until the skin is golden and crisp, then flip and cook for an additional 3 minutes until the flesh is cooked through but still tender.
Look for: the skin is golden and crisp, then flip and cook for an additional 3 minutes until the flesh is cooked through but still tender
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Thinly slice the cucumber and place it…
Thinly slice the cucumber and place it in a bowl. Toss with the rice vinegar and black sesame seeds to create a crisp salad.
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Let the rice rest covered off the…
Let the rice rest covered off the heat for 5 minutes, then fluff it with a fork.
Allow: 5 minutes
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Place the fluffy rice on a plate
Place the fluffy rice on a plate, top with the crispy salmon fillet, and serve the fresh cucumber salad alongside.
Ready when: everything is assembled and ready to enjoy
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