Mediterranean Salmon Chickpea and Cucumber Salad
Pan-seared salmon served over a crisp salad of chickpeas and diced cucumber, lightly dressed with lemon juice and olive oil. High in protein and fiber to keep you full and energized.
Prep
10 min
Cook
10 min
Total
20 min
Makes
1 serving
Created together. Shared with you.
Made by Claudia + Lila
Claudia 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
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
10 min
Total
20 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Colander · Mixing bowl · Knife and cutting board
Time saver
For meal prep, store the warm salmon separately from the cold cucumber and chickpea salad to maintain the best crisp texture.
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 8 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 lightly with salt and black pepper.
Tap card to mark done - 02
Heat olive oil in a non-stick skillet…
Heat olive oil in a non-stick skillet over medium-high heat until shimmered, about 1 to 2 minutes.
Look for: shimmered
Tap card to mark done - 03
Add the salmon fillet skin-side down to…
Add the salmon fillet skin-side down to the hot skillet and sear undisturbed for 4 minutes until a crisp crust forms.
Look for: a crisp crust forms
Tap card to mark done - 04
Flip the salmon fillet over and cook…
Flip the salmon fillet over and cook for another 3 to 4 minutes until the salmon is opaque throughout and flakes easily with a fork reaching an internal temperature of 145°F (63°C).
Look for: the salmon is opaque throughout and flakes easily with a fork reaching an internal temperature of 145°F (63°C)
Tap card to mark done - 05
Rinse and drain canned chickpeas in a…
While the salmon cooks, rinse and drain canned chickpeas in a colander, then place them into a mixing bowl.
Tap card to mark done - 06
Dice the cucumber into small pieces and…
Dice the cucumber into small pieces and add them to the bowl with the chickpeas.
Tap card to mark done - 07
Squeeze fresh lemon juice over the chickpea…
Squeeze fresh lemon juice over the chickpea and cucumber mixture, add chopped fresh dill, and toss gently to combine.
Tap card to mark done - 08
Plate the fresh chickpea and cucumber salad…
Plate the fresh chickpea and cucumber salad and top with the cooked salmon fillet. Serve immediately or refrigerate in an airtight container for up to 2 days.
Ready when: everything is assembled and ready to enjoy
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