Mediterranean Steak and Salmon Grain Bowl Bar
A customizable Mediterranean bowl featuring tender flank steak, wild salmon, warm quinoa, roasted sweet potatoes, and roasted zucchini topped with cilantro chimichurri. Perfectly balanced, nourishing, and completely free from gluten, dairy, and soy.
Prep
20 min
Cook
25 min
Total
45 min
Makes
4 servings
Created together. Shared with you.
Made by Fiona + Lila
Fiona 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
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
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
20 min
Cook
25 min
Total
45 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet · Sheet pan · Saucepan · Colander
Time saver
Make the cilantro chimichurri ahead of time; the flavors improve after resting for an hour at room temperature.
Do these three things first
- 1Preheat your oven to 400°F (200°C) and line two baking sheets with parchment pa…
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 8 steps complete
Next: Preheat your oven to 400°F (200°C) and…
- 01
Preheat your oven to 400°F (200°C) and…
Preheat your oven to 400°F (200°C) and line two baking sheets with parchment paper.
Tap card to mark done - 02
Spread 1 small sweet potato (cubed) and…
Spread 1 small sweet potato (cubed) and 1 medium zucchini (sliced) onto one baking sheet. Toss with 1 tsp olive oil and a pinch of salt. Roast in the oven at 400°F (200°C) for 20 to 25 minutes until tender and golden brown.
Look for: tender and golden brown
Tap card to mark done - 03
Rinse 0
Rinse 0.25 cup quinoa in a fine-mesh strainer. Combine quinoa and 0.5 cup water in a small saucepan. Bring to a boil over high heat, then reduce heat to low, cover with a lid, and simmer for 15 minutes until liquid is absorbed. Fluff with a fork and keep warm.
Look for: liquid is absorbed
Tap card to mark done - 04
Heat 1 tsp olive oil in a…
Heat 1 tsp olive oil in a heavy cast-iron skillet over medium-high heat. Season 150g flank steak and 150g salmon fillet with salt and black pepper.
Tap card to mark done - 05
Place the flank steak in the hot…
Place the flank steak in the hot skillet and cook for 4 to 5 minutes per side until an internal thermometer reads 135°F (57°C) for medium-rare. Transfer steak to a cutting board to rest for 10 minutes, then slice thinly against the grain.
Look for: an internal thermometer reads 135°F (57°C) for medium-rare
Tap card to mark done - 06
Place the salmon fillet skin-side down and…
In the same skillet over medium heat, place the salmon fillet skin-side down and cook for 4 minutes until crispy. Flip carefully and cook for an additional 3 to 4 minutes until cooked through.
Look for: crispy
Tap card to mark done - 07
Prepare the cilantro chimichurri by whisking 1…
Prepare the cilantro chimichurri by whisking 1 tbsp extra virgin olive oil, 1 tbsp red wine vinegar, 2 tbsp chopped cilantro, and 1 garlic clove (minced) in a small bowl.
Tap card to mark done - 08
Arrange warm quinoa
Arrange warm quinoa, roasted sweet potatoes, roasted zucchini, sliced flank steak, salmon fillet, and 0.5 avocado (sliced) into serving bowls, and drizzle with cilantro chimichurri.
Ready when: everything is assembled and ready to enjoy
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