Lemon Herb Salmon Quinoa Bowl
A fresh, vibrant baked salmon bowl featuring fluffy quinoa, roasted broccoli, savory mushrooms, and a light lemon-herb dressing. This Mediterranean-inspired dish is perfect for easy meal prep and packed with heart-healthy omega-3s.
Prep
10 min
Cook
15 min
Total
25 min
Makes
1 serving
Created together. Shared with you.
Made by Karen + Lila
Karen 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
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy 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
10 min
Cook
15 min
Total
25 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Sheet pan · Mixing bowl
Time saver
Meal Prep Hack: Roast a larger batch of salmon, broccoli, and mushrooms on Sunday. Keep them in separate airtight containers and assemble this bowl cold or gently warmed during the week.
Do these three things first
- 1Preheat your oven to 400°F (200°C).
- 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)
- 01
Preheat your oven to 400°F (200°C)
Preheat your oven to 400°F (200°C).
Tap card to mark done - 02
Place the salmon fillet on one side…
Place the salmon fillet on one side of a baking sheet lined with parchment paper. On the other side, arrange the broccoli florets and sliced white button mushroom.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 03
Drizzle 0
Drizzle 0.5 tbsp of olive oil over the vegetables and salmon. Season everything with a pinch of black pepper.
Tap card to mark done - 04
Bake in the preheated oven for 12…
Bake in the preheated oven for 12 to 15 minutes, or until the salmon flakes easily with a fork and the broccoli edges are lightly browned.
Look for: the salmon flakes easily with a fork and the broccoli edges are lightly browned
Tap card to mark done - 05
Prepare the dressing in a small bowl…
While baking, prepare the dressing in a small bowl by whisking the remaining 0.5 tbsp of olive oil, lemon juice, dried oregano, and dried thyme.
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Assemble your bowl by placing the cooked…
Assemble your bowl by placing the cooked quinoa and fresh baby spinach in the base.
Tap card to mark done - 07
Top with the roasted broccoli
Top with the roasted broccoli, mushrooms, and baked salmon fillet.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 08
Drizzle the lemon-herb dressing over the entire…
Drizzle the lemon-herb dressing over the entire bowl before serving.
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