Lemon Herb Sea Bass Salad with Avocado
A light yet deeply satisfying lunch featuring pan-seared sea bass over crisp mixed greens, creamy avocado, and a fiber-rich lemon-chia dressing.
Prep
15 min
Cook
10 min
Total
25 min
Makes
1 serving
Created together. Shared with you.
Made by Billiejo + Lila
Billiejo 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 HealthDigestive 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
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
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
15 min
Cook
10 min
Total
25 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Whisk · Knife and cutting board
Time saver
Make-Ahead Hack: You can whisk the dressing up to 3 days in advance; the chia seeds will continue to thicken it, making it wonderfully creamy.
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: Pat the sea bass fillet dry
- 01
Pat the sea bass fillet dry
Pat the sea bass fillet dry with a paper towel. Season both sides with a pinch of salt and the dried oregano.
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Heat a medium non-stick skillet over medium-high…
Heat a medium non-stick skillet over medium-high heat. Place the sea bass fillet skin-side down (if it has skin) and press gently with a spatula for 10 seconds to prevent curling. Cook for 4 to 5 minutes until the underside is golden-brown and crisp.
Look for: the underside is golden-brown and crisp
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Carefully flip the fillet and cook for…
Carefully flip the fillet and cook for another 3 to 4 minutes, until the fish flakes easily with a fork and is opaque throughout. Remove from heat and let rest.
Look for: the fish flakes easily with a fork and is opaque throughout
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Whisk together the olive oil
In a small jar or bowl, whisk together the olive oil, juice of the lemon, dijon mustard, and chia seed. Let the dressing sit for 3 minutes to allow the chia seeds to swell slightly, which helps emulsify the vinaigrette.
Allow: 3 minutes
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Wash and dry the mixed greens
Wash and dry the mixed greens, then place them into a large serving bowl. Cut the cucumber into thin rounds and slice the avocado into bite-sized wedges. Toss the cucumber and avocado into the bowl with the greens.
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Drizzle the lemon-chia dressing over the salad…
Drizzle the lemon-chia dressing over the salad greens and toss gently until evenly coated.
Look for: evenly coated
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Top the dressed salad with the warm
Top the dressed salad with the warm, flaked sea bass fillet and sprinkle with the pumpkin seed. Serve immediately.
Ready when: everything is assembled and ready to enjoy
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