Pan-Seared Salmon with Garlic White Beans and Spinach
A flavorful 15-minute pescatarian dinner featuring tender pan-seared salmon served over warm garlic white beans and wilted baby spinach.
Prep
5 min
Cook
10 min
Total
15 min
Makes
1 serving
Created together. Shared with you.
Made by Maegan + Lila
Maegan 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
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
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
10 min
Total
15 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet
Time saver
Store any extra portion in a sealed 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 9 steps complete
Next: Pat the salmon fillet dry
- 01
Pat the salmon fillet dry
Pat the salmon fillet dry with a paper towel and season both sides evenly with a light pinch of salt and black pepper.
Tap card to mark done - 02
Heat olive oil in a medium skillet…
Heat olive oil in a medium skillet over medium-high heat until shimmered, about 2 minutes.
Look for: shimmered
Tap card to mark done - 03
Place the salmon fillet skin-side down in…
Place the salmon fillet skin-side down in the hot skillet and cook undisturbed for 4 to 5 minutes until skin is crisp and gold-brown.
Look for: skin is crisp and gold-brown
Tap card to mark done - 04
Flip the salmon fillet gently with a…
Flip the salmon fillet gently with a spatula and cook for another 3 to 4 minutes until opaque throughout and easily flaked with a fork.
Look for: opaque throughout and easily flaked with a fork
Tap card to mark done - 05
Transfer the cooked salmon fillet to a…
Transfer the cooked salmon fillet to a clean plate to rest.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Add the garlic clove and saute for…
In the same skillet over medium heat, add the garlic clove and saute for 30 seconds until fragrant without burning.
Look for: fragrant without burning
Tap card to mark done - 07
Add the white beans and baby spinach…
Add the white beans and baby spinach to the skillet, stirring gently until the spinach wilts completely, about 2 minutes.
Look for: the spinach wilts completely
Tap card to mark done - 08
Stir in the lemon juice to brighten…
Stir in the lemon juice to brighten the flavor and remove the skillet from heat.
Tap card to mark done - 09
Plate the warm bean and spinach mixture…
Plate the warm bean and spinach mixture and place the salmon fillet gently on top before serving immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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