Pan-Seared Salmon with Avocado and Spinach Salad
Rich wild salmon paired with creamy avocado and fresh baby spinach tossed in lemon olive oil dressing. A quick, satisfying keto dinner packed with anti-inflammatory healthy fats.
Prep
10 min
Cook
10 min
Total
20 min
Makes
1 serving
Created together. Shared with you.
Made by Anjoli + Lila
Anjoli 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 HealthEveryday 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
Digestive 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
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
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
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
If preparing in advance, store the cooked salmon and dressed salad separately to prevent the spinach from wilting.
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 extra virgin olive oil in a…
- 01
Heat extra virgin olive oil in a…
Heat extra virgin olive oil in a medium nonstick skillet over medium-high heat until hot, 350°F (175°C), about 2 minutes.
Look for: hot, 350°F (175°C)
Tap card to mark done - 02
Season salmon fillet generously with sea salt…
Season salmon fillet generously with sea salt and black pepper on both sides.
Tap card to mark done - 03
Place the salmon skin-side down in the…
Place the salmon skin-side down in the hot skillet and cook undisturbed for 4 minutes until the skin is crisp and browned.
Look for: the skin is crisp and browned
Tap card to mark done - 04
Carefully flip the salmon using a spatula…
Carefully flip the salmon using a spatula and cook for another 3 to 4 minutes, or until the thickest part reaches an internal temperature of 145°F (63°C).
Look for: the thickest part reaches an internal temperature of 145°F (63°C)
Tap card to mark done - 05
Transfer the salmon to a plate and…
Transfer the salmon to a plate and let it rest for 2 minutes.
Allow: 2 minutes
Tap card to mark done - 06
Place fresh baby spinach and diced avocado…
While the salmon rests, place fresh baby spinach and diced avocado in a medium salad bowl.
Tap card to mark done - 07
Drizzle lemon juice and extra virgin olive…
Drizzle lemon juice and extra virgin olive oil over the greens, then gently toss with tongs until evenly coated.
Look for: evenly coated
Tap card to mark done - 08
Plate the salad
Plate the salad, top with the rested salmon fillet, and serve immediately. Store leftovers in an airtight container in the refrigerator for up to 2 days.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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