Lemon Herb Salmon With Avocado Cucumber Mash And Quinoa
A vibrant, protein-packed dish pairing tender pan-seared salmon with a refreshing avocado and cucumber mash over a bed of fluffy quinoa. This meal is completely free of garlic and onions, designed specifically to support blood sugar stability and sustained energy.
Prep
10 min
Cook
15 min
Total
25 min
Makes
1 serving
Created together. Shared with you.
Made by Jamie + Lila
Jamie 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 HealthTrigger-aware comfort
Make the meal work for today
Keep spicy extras on the side and adjust the temperature or portion to suit you. The best version is the one you can enjoy comfortably.
Notice: comfort + personal triggers
Evening comfort
Head toward bedtime properly fed
A satisfying evening meal can make the night feel simpler. Notice whether the portion and timing fit comfortably into your sleep routine.
Notice: timing + overnight comfort
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
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
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 · Knife and cutting board
Time saver
Leftovers store well for up to 24 hours in airtight containers, though the avocado mash is best eaten fresh to prevent browning.
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 6 steps complete
Next: Prepare the quinoa by rinsing it thoroughly…
- 01
Prepare the quinoa by rinsing it thoroughly…
Prepare the quinoa by rinsing it thoroughly in a fine-mesh strainer under cold water. Combine the rinsed quinoa with 1 cup (240ml) of water in a small saucepan. Bring to a boil over high heat, then immediately reduce to low heat, cover with a tight-fitting lid, and let simmer for 15 minutes until the water is completely absorbed and the grains look translucent.
Look for: the water is completely absorbed and the grains look translucent
Tap card to mark done - 02
Prep the salmon
While the quinoa is simmering, prep the salmon. Pat the salmon fillet dry with a paper towel. Rub the flesh side evenly with dried dill and a pinch of salt.
Tap card to mark done - 03
Heat the olive oil in a medium…
Heat the olive oil in a medium non-stick skillet over medium-high heat. Once the oil shimmer-flows across the pan (about 2 minutes), place the salmon fillet in the pan skin-side down. Sear without moving for 4 to 5 minutes, until the skin is beautifully crisp and easily releases from the pan. Carefully flip the fillet and cook for another 3 to 4 minutes until the sides look opaque and the salmon is cooked through to medium doneness.
Look for: the skin is beautifully crisp and easily releases from the pan
Tap card to mark done - 04
Remove the salmon from the pan
Remove the salmon from the pan, place it on a clean plate, and squeeze fresh lemon juice over the top. Let it rest for 2 minutes.
Allow: 2 minutes
Tap card to mark done - 05
Mash the avocado half with a fork…
In a medium bowl, mash the avocado half with a fork until chunky but spreadable. Slice the cucumber into thin rounds or small half-moons and stir them into the mashed avocado to create a textured, cooling side.
Look for: chunky but spreadable
Tap card to mark done - 06
Fluff the cooked quinoa with a fork
Fluff the cooked quinoa with a fork. Plate the quinoa, top with the seared salmon fillet, and serve alongside the refreshing avocado-cucumber mash.
Ready when: everything is assembled and ready to enjoy
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