Pan-Seared Salmon with Roasted Sweet Potato and Broccoli
Crispy pan-seared salmon fillet paired with sweet roasted sweet potato wedges and tenderstem broccoli. A delicious, high-protein meal balanced for steady energy and easy midlife weight management.
Prep
10 min
Cook
30 min
Total
40 min
Makes
1 serving
Created together. Shared with you.
Made by Claire + Lila
Claire 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
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
10 min
Cook
30 min
Total
40 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet · Sheet pan · Knife and cutting board
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
- 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 10 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 a baking sheet with parchment paper.
Tap card to mark done - 02
Cut 1 medium sweet potato into uniform…
Cut 1 medium sweet potato into uniform wedges and place them on the baking sheet.
Tap card to mark done - 03
Drizzle 1/2 tsp of olive oil over…
Drizzle 1/2 tsp of olive oil over the sweet potato wedges, season with a pinch of sea salt, and roast for 20 minutes.
Allow: 20 minutes
Tap card to mark done - 04
Add 100g of tenderstem broccoli to the…
Add 100g of tenderstem broccoli to the baking sheet alongside the sweet potatoes, tossing lightly, and roast for an additional 10 minutes until vegetables are tender and slightly caramelized.
Look for: vegetables are tender and slightly caramelized
Tap card to mark done - 05
Heat a non-stick skillet over medium-high heat…
Heat a non-stick skillet over medium-high heat with the remaining 1/2 tsp of olive oil.
Tap card to mark done - 06
Pat 1 salmon fillet dry
Pat 1 salmon fillet dry with a paper towel and season both sides lightly with sea salt and black pepper.
Tap card to mark done - 07
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 golden.
Look for: the skin is crisp and golden
Tap card to mark done - 08
Flip the salmon fillet gently and cook…
Flip the salmon fillet gently and cook for another 3 to 4 minutes until cooked through to your liking.
Look for: cooked through to your liking
Tap card to mark done - 09
Transfer the cooked salmon
Transfer the cooked salmon, sweet potato wedges, and roasted tenderstem broccoli to a plate.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 10
Squeeze fresh lemon juice over the salmon…
Squeeze fresh lemon juice over the salmon and greens before serving immediately.
Tap card to mark done
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