Lemon Herb Salmon Salad
A refreshing and bright late lunch featuring pan-seared salmon over a bed of crisp greens and cucumber, finished with a zesty lemon herb dressing. It is light yet satisfying with clean proteins and nourishing fats.
Prep
10 min
Cook
10 min
Total
20 min
Makes
1 serving
Created together. Shared with you.
Made by Maria + Lila
Maria 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 HealthWell-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
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
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 · Whisk · Mixing bowl · 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 6 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 with salt and black pepper.
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Heat olive oil in a small skillet…
Heat olive oil in a small skillet over medium-high heat. Once hot, add the salmon fillet skin-side down and cook for 4 to 5 minutes until the skin is crispy.
Look for: the skin is crispy
Tap card to mark done - 03
Flip the salmon fillet and cook for…
Flip the salmon fillet and cook for another 3 to 4 minutes until cooked through and flakey.
Look for: cooked through and flakey
Tap card to mark done - 04
Whisk lemon juice
While the salmon cooks, whisk lemon juice, extra-virgin olive oil, dried dill, salt, and black pepper in a small bowl until emulsified to make the dressing.
Look for: emulsified to make the dressing
Tap card to mark done - 05
Assemble the salad by tossing mixed greens…
Assemble the salad by tossing mixed greens and cucumber slice in a serving bowl with the dressing.
Tap card to mark done - 06
Top the dressed greens with the warm…
Top the dressed greens with the warm salmon fillet and serve immediately.
Ready when: everything is assembled and ready to enjoy
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