Salmon and Quinoa Post-Run Bowl
A rich, satisfying post-run power bowl featuring crispy pan-seared salmon over fluffy quinoa, creamy avocado, and fresh veggies with a lemon dressing.
Prep
5 min
Cook
8 min
Total
15 min
Makes
1 serving
Created together. Shared with you.
Made by Talia + Lila
Talia 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 HealthSteadier 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
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
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
5 min
Cook
8 min
Total
15 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Whisk · Mixing bowl
Time saver
Cook quinoa in bulk ahead of time and keep refrigerated for up to 4 days for effortless 10-minute post-run assembly.
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 0
- 01
Heat 0
Heat 0.5 tbsp (7.5ml) olive oil in a medium non-stick skillet over medium-high heat (375°F / 190°C) for 1 minute.
Allow: 1 minute
Tap card to mark done - 02
Season 150g salmon fillet with a pinch…
Season 150g salmon fillet with a pinch of salt and black pepper.
Tap card to mark done - 03
Place the salmon fillet skin-side down in…
Place the salmon fillet skin-side down in the hot skillet and cook for 4 minutes until skin is crispy.
Look for: skin is crispy
Tap card to mark done - 04
Flip the salmon fillet over and cook…
Flip the salmon fillet over 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
Transfer salmon to a plate and allow…
Transfer salmon to a plate and allow to rest for 2 minutes.
Allow: 2 minutes
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Layer 0
In a serving bowl, layer 0.5 cup cooked quinoa, 0.5 pcs sliced cucumber, 0.5 cup cherry tomatoes, and 0.25 pcs sliced avocado.
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Place the rested salmon fillet on top…
Place the rested salmon fillet on top of the bowl ingredients.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 08
Whisk remaining 0
Whisk remaining 0.5 tbsp (7.5ml) olive oil with 1 tbsp (15ml) lemon juice in a small bowl until blended, then drizzle over the entire bowl before serving.
Look for: blended, then drizzle over the entire bowl before serving
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