Pan-Seared Salmon and Arugula Bowl
Crispy pan-seared salmon served over a bed of fresh peppered arugula, creamy avocado, and crunchy pumpkin seeds.
Prep
10 min
Cook
10 min
Total
20 min
Makes
1 serving
Created together. Shared with you.
Made by Dee + Lila
Dee 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
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
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
Time saver
Store leftover cooked salmon separately from greens to preserve crispness when meal prepping.
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: Heat 1 tsp of olive oil in…
- 01
Heat 1 tsp of olive oil in…
Heat 1 tsp of olive oil in a non-stick skillet over medium-high heat until hot but not smoking.
Look for: hot but not smoking
Tap card to mark done - 02
Pat the salmon fillet dry
Pat the salmon fillet dry with a paper towel and season both sides lightly with salt and pepper.
Tap card to mark done - 03
Place the salmon fillet skin-side down in…
Place the salmon fillet skin-side down in the pan and sear for 4 minutes until the skin is crisp and browned.
Look for: the skin is crisp and browned
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 internal temperature reaches 145°F (63°C) and the flesh flakes easily with a fork.
Look for: the internal temperature reaches 145°F (63°C) and the flesh flakes easily with a fork
Tap card to mark done - 05
Transfer the cooked salmon to a plate…
Transfer the cooked salmon to a plate to rest for 2 minutes.
Allow: 2 minutes
Tap card to mark done - 06
Toss the fresh arugula
In a large serving bowl, toss the fresh arugula, cherry tomatoes, and sliced avocado together with 1 tsp of olive oil and freshly squeezed lemon juice.
Tap card to mark done - 07
Top the salad mixture with the rested…
Top the salad mixture with the rested salmon fillet and sprinkle with toasted pumpkin seeds.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 08
Serve immediately
Serve immediately, or store in an airtight container for up to 2 days with dressing kept separately.
Ready when: everything is assembled and ready to enjoy
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