Mediterranean Roasted Salmon with Spinach and Quinoa
Flaky baked salmon served over a warm bed of garlic-sauteed spinach and fluffy quinoa. Packed with lean protein, magnesium, and fiber to power muscle recovery and support blood sugar stability.
Prep
10 min
Cook
15 min
Total
25 min
Makes
1 serving
Created together. Shared with you.
Made by Beth + Lila
Beth 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
Comfort before bed
Finish the evening satisfied, not stuffed
A well-portioned evening meal can help you avoid going to bed hungry. Notice which timing and portion feel most comfortable for you.
Notice: dinner timing + comfort
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 · Large skillet · Sheet pan
Time saver
Store leftover cooked quinoa in an airtight container for up to 4 days for quick assembly.
Do these three things first
- 1Preheat your oven to 400°F (200°C) and line a small baking sheet with parchment…
- 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 a small baking sheet with parchment paper.
Tap card to mark done - 02
Pat the salmon fillet dry
Pat the salmon fillet dry with a paper towel and season evenly with salt, black pepper, and oregano.
Tap card to mark done - 03
Place the seasoned salmon on the baking…
Place the seasoned salmon on the baking sheet skin-side down and bake for 12 to 15 minutes, until the fish flakes easily with a fork and reaches an internal temperature of 145°F (63°C).
Look for: the fish flakes easily with a fork and reaches an internal temperature of 145°F (63°C)
Tap card to mark done - 04
Place a medium skillet over medium heat…
While the salmon bakes, place a medium skillet over medium heat and add the olive oil.
Tap card to mark done - 05
Add the garlic clove to the skillet…
Add the garlic clove to the skillet and cook for 1 minute until fragrant and lightly golden.
Look for: fragrant and lightly golden
Tap card to mark done - 06
Toss the spinach into the skillet and…
Toss the spinach into the skillet and cook for 2 to 3 minutes until fully wilted.
Look for: fully wilted
Tap card to mark done - 07
Stir in the cooked quinoa and lemon…
Stir in the cooked quinoa and lemon juice, stirring gently for 1 to 2 minutes until warm throughout.
Look for: warm throughout
Tap card to mark done - 08
Plate the quinoa and spinach mixture
Plate the quinoa and spinach mixture, place the baked salmon on top, and top with pumpkin seeds before serving.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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