Pan-Seared Salmon with Roasted Broccoli and Quinoa
A rich, omega-3 packed salmon fillet served over fluffy quinoa alongside crispy roasted broccoli and toasted pumpkin seeds. Delivers high protein and anti-inflammatory nutrients without soy, gluten, or added sugars.
Prep
10 min
Cook
20 min
Total
30 min
Makes
1 serving
Created together. Shared with you.
Made by Nanners + Lila
Nanners 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 HealthEveryday 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
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
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
A better-fueled day
Make regular eating and hydration easier
Use this meal as an easy anchor for regular food and a glass of water—two simple things that can get lost on a busy day.
Notice: timing + hydration
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
20 min
Total
30 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet · Sheet pan · Colander · Knife and cutting board
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: Heat your oven to 400°F (200°C)
- 01
Heat your oven to 400°F (200°C)
Heat your oven to 400°F (200°C).
Tap card to mark done - 02
Chop 2 cups (150g) of raw broccoli…
Chop 2 cups (150g) of raw broccoli into medium florets. Place florets on a baking sheet, drizzle with 1 tsp olive oil, and season with 1/8 tsp salt and black pepper.
Tap card to mark done - 03
Roast the broccoli in the oven for…
Roast the broccoli in the oven for 18 to 20 minutes until the edges are golden brown and tender.
Look for: the edges are golden brown and tender
Tap card to mark done - 04
Meanwhile
Meanwhile, rinse 0.5 cup (85g) of dry quinoa in a fine-mesh sieve under cold water. Place in a small pot with 1 cup (240ml) water and bring to a boil over high heat.
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Cover the pot with a tight-fitting lid
Once boiling, cover the pot with a tight-fitting lid, reduce heat to low, and simmer for 15 minutes. Remove from heat and let sit covered for 5 minutes before fluffing with a fork.
Allow: 15 minutes
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Heat 1 tsp olive oil in a…
Heat 1 tsp olive oil in a non-stick skillet over medium-high heat.
Tap card to mark done - 07
Season 1 salmon fillet (220g) on both…
Season 1 salmon fillet (220g) on both sides with 1/8 tsp salt, 1/4 tsp garlic powder, and black pepper.
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Place the salmon fillet skin-side down in…
Place the salmon fillet skin-side down in the hot skillet. Cook for 4 to 5 minutes until skin is crisp and browned.
Look for: skin is crisp and browned
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Flip salmon gently and cook for an…
Flip salmon gently and cook for an additional 3 to 4 minutes until opaque throughout and cooked to an internal temperature of 145°F (63°C).
Look for: opaque throughout and cooked to an internal temperature of 145°F (63°C)
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Assemble the plate by layering cooked quinoa
Assemble the plate by layering cooked quinoa, roasted broccoli, and the salmon fillet. Sprinkle 1 tbsp toasted pumpkin seeds over the top and squeeze 1 tbsp fresh lemon juice over the fish and broccoli before serving.
Ready when: everything is assembled and ready to enjoy
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