Pan-Seared Salmon with Sesame Broccoli and Quinoa
Rich, flaky wild salmon paired with crisp-tender ginger-sesame broccoli and fluffy tri-color quinoa. This protein-packed dinner delivers satisfying fats and complex carbohydrates with zero added sugar.
Prep
10 min
Cook
15 min
Total
25 min
Makes
3 servings
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 HealthSteadier 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
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
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
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
10 min
Cook
15 min
Total
25 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Saucepan · Colander
Time saver
Meal Prep Option: Cook extra quinoa ahead of time to shave 15 minutes off your dinner preparation on busy weeknights.
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 5 steps complete
Next: Rinse the quinoa thoroughly in a fine-mesh…
- 01
Rinse the quinoa thoroughly in a fine-mesh…
Rinse the quinoa thoroughly in a fine-mesh strainer under cold water. Combine the rinsed quinoa and water in a small saucepan over high heat. Bring to a boil, then turn the heat down to low, cover with a tight-fitting lid, and simmer for 15 minutes. Remove from heat and let sit covered for 5 minutes until fluffy and all water is absorbed.
Look for: fluffy and all water is absorbed
Tap card to mark done - 02
Trim the broccoli into bite-sized florets
Trim the broccoli into bite-sized florets. Heat a large skillet over medium heat and add the sesame oil. Once the oil is shimmering, add the broccoli florets and cook for 5 to 6 minutes, stirring frequently, until they turn bright green and are slightly tender.
Look for: they turn bright green and are slightly tender
Tap card to mark done - 03
Push the broccoli to one side of…
Push the broccoli to one side of the skillet. Place the salmon fillet, skin-side down, in the open space of the skillet. Cook undisturbed for 4 to 5 minutes until the skin is crispy and the flesh turns opaque halfway up the side.
Look for: the skin is crispy and the flesh turns opaque halfway up the side
Tap card to mark done - 04
Carefully flip the salmon fillet and cook…
Carefully flip the salmon fillet and cook for an additional 3 to 4 minutes until the salmon is cooked through and easily flakes with a fork.
Look for: the salmon is cooked through and easily flakes with a fork
Tap card to mark done - 05
Serve the pan-seared salmon over a bed…
Serve the pan-seared salmon over a bed of fluffy quinoa with the sesame-seared broccoli on the side. Garnish with a sprinkle of sesame seeds and a pinch of salt if desired.
Ready when: everything is assembled and ready to enjoy
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