Pan-Seared Salmon with Lemon Herb Quinoa
Flaky, protein-rich salmon paired with light, fluffy lemon herb quinoa and roasted asparagus.
Prep
10 min
Cook
15 min
Total
25 min
Makes
1 serving
Created together. Shared with you.
Made by Alicia + Lila
Alicia 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
Protein consistency
Make a nourishing habit easier
This is another practical opportunity to include protein and varied whole foods—small habits that are easier to repeat than a perfect diet.
Notice: protein across the day
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
Oven · Large skillet · Sheet pan
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Preheat oven to 400°F (200°C).
- 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 8 steps complete
Next: Preheat oven to 400°F (200°C)
- 01
Preheat oven to 400°F (200°C)
Preheat oven to 400°F (200°C).
Tap card to mark done - 02
Trim the tough ends from the asparagus…
Trim the tough ends from the asparagus and toss on a baking sheet with half of the olive oil, a pinch of salt, and black pepper.
Tap card to mark done - 03
Roast asparagus in the oven for 12-15…
Roast asparagus in the oven for 12-15 minutes until tender-crisp with light charred edges.
Look for: tender-crisp with light charred edges
Tap card to mark done - 04
Heat remaining olive oil in a non-stick…
Heat remaining olive oil in a non-stick skillet over medium-high heat for 2 minutes until hot.
Look for: hot
Tap card to mark done - 05
Season the salmon fillet with salt and…
Season the salmon fillet with salt and black pepper, then place skin-side down in the hot skillet.
Tap card to mark done - 06
Sear salmon for 4 minutes until skin…
Sear salmon for 4 minutes until skin is crispy, flip, and cook for another 3-4 minutes until cooked through and opaque.
Look for: skin is crispy, flip, and cook for another 3-4 minutes until cooked through and opaque
Tap card to mark done - 07
Combine warm cooked quinoa
In a medium bowl, combine warm cooked quinoa, fresh lemon juice, chopped fresh parsley, and a pinch of salt; stir gently to combine.
Tap card to mark done - 08
Serve the pan-seared salmon over the seasoned…
Serve the pan-seared salmon over the seasoned quinoa alongside the roasted asparagus.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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