Crispy Salmon And Crunchy Seed Salad
Crisp pan-seared salmon fillet served over a vibrant, crunchy bed of fresh cucumber, bell pepper, and tomato, topped with creamy avocado and toasted pumpkin seeds.
Prep
10 min
Cook
8 min
Total
18 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
8 min
Total
18 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Whisk · Mixing bowl
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 10 steps complete
Next: Pat the salmon fillet completely dry
- 01
Pat the salmon fillet completely dry
Pat the salmon fillet completely dry with a paper towel and season both sides with a tiny pinch of salt.
Tap card to mark done - 02
Heat the olive oil in a non-stick…
Heat the olive oil in a non-stick frying pan over medium-high heat for 1 minute until the oil shimmers.
Look for: the oil shimmers
Tap card to mark done - 03
Place the salmon skin-side down in the…
Place the salmon skin-side down in the hot pan. Press down gently with a spatula for 10 seconds to ensure even skin contact. Cook undisturbed for 4 to 5 minutes until the skin is golden and very crispy.
Look for: the skin is golden and very crispy
Tap card to mark done - 04
Carefully flip the salmon over using a…
Carefully flip the salmon over using a spatula and cook the other side for an additional 2 to 3 minutes, until the flesh is cooked through and opaque.
Look for: the flesh is cooked through and opaque
Tap card to mark done - 05
Transfer the cooked salmon to a plate…
Transfer the cooked salmon to a plate to rest for 2 minutes.
Allow: 2 minutes
Tap card to mark done - 06
Whisk the fresh lemon juice
While the salmon rests, whisk the fresh lemon juice, yellow mustard, and a tiny pinch of salt together in a small bowl until completely smooth to create the dressing.
Look for: completely smooth to create the dressing
Tap card to mark done - 07
Toss together the chopped cucumber
In a medium serving bowl, toss together the chopped cucumber, chopped red bell pepper, chopped tomato, and mixed salad greens.
Tap card to mark done - 08
Drizzle the mustard-lemon dressing over the salad…
Drizzle the mustard-lemon dressing over the salad and toss gently to coat the vegetables.
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Top the dressed salad with the sliced…
Top the dressed salad with the sliced avocado, then scatter the pumpkin seeds over the top.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 10
Flake the warm crispy salmon gently over…
Flake the warm crispy salmon gently over the salad using a fork, then serve immediately.
Ready when: everything is assembled and ready to enjoy
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