Pan Seared Salmon with Zucchini and Pumpkin Seeds
Crispy pan-seared salmon served over tender garlicky zucchini slices and sprinkled with toasted pumpkin seeds. A quick, flavor-packed Mediterranean meal rich in lean protein and healthy fats.
Prep
10 min
Cook
12 min
Total
22 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
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
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
12 min
Total
22 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet
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 9 steps complete
Next: Place a medium skillet over medium-high heat…
- 01
Place a medium skillet over medium-high heat…
Place a medium skillet over medium-high heat and warm 0.5 tbsp olive oil for 2 minutes until shimmer appears.
Look for: shimmer appears
Tap card to mark done - 02
Season the salmon fillet evenly on both…
Season the salmon fillet evenly on both sides with a pinch of salt and black pepper.
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 skin is golden and crispy.
Look for: skin is golden and crispy
Tap card to mark done - 04
Flip the salmon fillet gently and sear…
Flip the salmon fillet gently and sear for another 3 to 4 minutes until cooked through and opaque in the center.
Look for: cooked through and opaque in the center
Tap card to mark done - 05
Transfer the cooked salmon to a clean…
Transfer the cooked salmon to a clean plate and allow to rest while preparing the vegetables.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Wipe excess moisture from the skillet
Wipe excess moisture from the skillet, return to medium heat, and add the remaining 0.5 tbsp olive oil.
Tap card to mark done - 07
Add the sliced zucchini and sliced garlic…
Add the sliced zucchini and sliced garlic clove to the skillet, sautéing for 4 to 5 minutes until tender-crisp and lightly browned.
Look for: tender-crisp and lightly browned
Tap card to mark done - 08
Stir in the toasted pumpkin seeds and…
Stir in the toasted pumpkin seeds and lemon juice, tossing with the zucchini for 30 seconds to heat through.
Tap card to mark done - 09
Spoon the garlic zucchini and pumpkin seed…
Spoon the garlic zucchini and pumpkin seed mix onto a plate and top with the pan-seared salmon fillet before serving.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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