Salmon and Avocado Power Salad
A vibrant, refreshing lunch bowl featuring tender grilled salmon, creamy avocado, crisp cucumber, and crunchy pumpkin seeds over fresh greens. Tossed in a simple olive oil lemon dressing, it is rich in protein and omega-3s.
Prep
10 min
Cook
10 min
Total
20 min
Makes
1 serving
Created together. Shared with you.
Made by Van + Lila
Van 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
Protein consistency
Make a nourishing habit easier
This is another practical opportunity to include protein and varied whole foods—small habits that are easier to repeat than a perfect diet.
Notice: protein across the day
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
10 min
Cook
10 min
Total
20 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Whisk · Mixing bowl · Knife and cutting board
Time saver
To prep ahead, wash the greens and slice the cucumber in advance, but slice the avocado just before serving to prevent browning.
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 9 steps complete
Next: Place a medium skillet over medium-high heat…
- 01
Place a medium skillet over medium-high heat…
Place a medium skillet over medium-high heat on the stove and warm it for 2 minutes.
Allow: 2 minutes
Tap card to mark done - 02
Season the salmon fillet lightly with salt…
Season the salmon fillet lightly with salt and pepper on both sides.
Tap card to mark done - 03
Place the salmon fillet flesh-side down in…
Place the salmon fillet flesh-side down in the hot skillet. Cook for 4 to 5 minutes until a golden crust forms, then flip and cook the skin side for another 3 to 4 minutes until opaque throughout and easily flaked with a fork.
Look for: a golden crust forms, then flip and cook the skin side for another 3 to 4 minutes until opaque throughout and easily flaked with a fork
Tap card to mark done - 04
Transfer the cooked salmon to a plate…
Transfer the cooked salmon to a plate and let it rest for 3 minutes.
Allow: 3 minutes
Tap card to mark done - 05
Whisk together the extra virgin olive oil…
In a small bowl, whisk together the extra virgin olive oil and lemon juice until smoothly combined.
Look for: smoothly combined
Tap card to mark done - 06
Combine the mixed greens
In a large serving bowl, combine the mixed greens, sliced cucumber, and sliced avocado.
Tap card to mark done - 07
Drizzle the olive oil and lemon dressing…
Drizzle the olive oil and lemon dressing over the salad greens and gently toss to coat.
Tap card to mark done - 08
Place the warm salmon fillet on top…
Place the warm salmon fillet on top of the dressed salad.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 09
Sprinkle the pumpkin seeds over the bowl…
Sprinkle the pumpkin seeds over the bowl and serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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