Pan-Seared Salmon with Zucchini, Mushrooms, and Butternut Squash
Crisp pan-seared wild salmon paired with garlic-sauteed zucchini, cremini mushrooms, and sweet roasted butternut squash. A nourishing, anti-inflammatory Paleo dinner designed for evening relaxation.
Prep
15 min
Cook
25 min
Total
40 min
Makes
2 servings
Created together. Shared with you.
Made by Fiona + Lila
Fiona 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
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
Comfort before bed
Finish the evening satisfied, not stuffed
A well-portioned evening meal can help you avoid going to bed hungry. Notice which timing and portion feel most comfortable for you.
Notice: dinner timing + comfort
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
25 min
Total
40 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet · Sheet pan · Knife and cutting board
Time saver
Store leftovers in an airtight container in the refrigerator for up to 2 days.
Do these three things first
- 1Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 7 steps complete
Next: Preheat your oven to 400°F (200°C) and…
- 01
Preheat your oven to 400°F (200°C) and…
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
Tap card to mark done - 02
Toss the cubed butternut squash with half…
Toss the cubed butternut squash with half of the olive oil, sea salt, and black pepper. Spread evenly on the baking sheet and roast for 25 minutes, flipping halfway through, until tender and lightly browned.
Look for: tender and lightly browned
Tap card to mark done - 03
Heat a large non-stick skillet over medium-high…
Heat a large non-stick skillet over medium-high heat. Season the salmon fillet on both sides with salt and pepper.
Tap card to mark done - 04
Add half of the remaining olive oil…
Add half of the remaining olive oil to the pan, then place the salmon skin-side down. Cook for 4 to 5 minutes until skin is golden and crisp, then flip and cook for another 3 to 4 minutes until cooked through. Transfer to a warm plate to rest.
Look for: skin is golden and crisp, then flip and cook for another 3 to 4 minutes until cooked through
Tap card to mark done - 05
Add the last bit of olive oil…
In the same skillet over medium heat, add the last bit of olive oil and minced garlic. Stir for 30 seconds until fragrant.
Look for: fragrant
Tap card to mark done - 06
Add the sliced cremini mushrooms and zucchini…
Add the sliced cremini mushrooms and zucchini slices. Saute for 5 to 6 minutes until tender and browned.
Look for: tender and browned
Tap card to mark done - 07
Divide roasted butternut squash
Divide roasted butternut squash, sauteed vegetables, and pan-seared salmon between 2 plates and serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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