Mediterranean Pan-Seared Salmon with Herb Wild Salad
Flaky wild-caught salmon served over a crisp arugula and cucumber salad with olive oil and lemon. A fast, nourishing, low-carb meal packed with protein and healthy omega-3 fats.
Prep
5 min
Cook
7 min
Total
12 min
Makes
2 servings
Created together. Shared with you.
Made by Stacey + Lila
Stacey 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
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
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
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
7 min
Total
12 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Mixing bowl · Knife and cutting board
Time saver
Keep leftover salmon in an airtight container in the fridge for up to 2 days.
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 7 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 (375°F / 190°C) and add olive oil.
Tap card to mark done - 02
Season salmon fillets on both sides with…
Season salmon fillets on both sides with salt, black pepper, and dried oregano.
Tap card to mark done - 03
Place salmon in the hot skillet skin-side…
Place salmon in the hot skillet skin-side down and cook for 4 minutes until crisp and golden brown.
Look for: crisp and golden brown
Tap card to mark done - 04
Flip salmon and cook for an additional…
Flip salmon and cook for an additional 3 minutes until cooked through and opaque in the center.
Look for: cooked through and opaque in the center
Tap card to mark done - 05
Combine baby arugula
While salmon cooks, combine baby arugula, cucumber slice, and pitted kalamata olive in a large mixing bowl.
Tap card to mark done - 06
Drizzle salad with fresh lemon juice and…
Drizzle salad with fresh lemon juice and toss gently to combine.
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Divide salad onto two plates
Divide salad onto two plates, top each with a cooked salmon fillet, and serve immediately.
Ready when: everything is assembled and ready to enjoy
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