Mediterranean Lemon Garlic Salmon Bowl
A vibrant, high-fiber meal featuring tender roasted salmon, fluffy quinoa, roasted broccoli, and crisp cucumber. Paired with a zesty lemon-tahini dressing for rich flavor without soy.
Prep
10 min
Cook
15 min
Total
25 min
Makes
1 serving
Created together. Shared with you.
Made by Tammy + Lila
Tammy 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 HealthDigestive 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
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
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
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 · Whisk
Time saver
Pre-cooked quinoa or store-bought microwave quinoa pouches save precious prep time on busy weeknights.
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 6 steps complete
Next: Heat your oven to 400°F (200°C) and…
- 01
Heat your oven to 400°F (200°C) and…
Heat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
Tap card to mark done - 02
Place the salmon fillet and chopped broccoli…
Place the salmon fillet and chopped broccoli florets on the baking sheet in a single layer. Drizzle both with olive oil and season with a pinch of salt and black pepper.
Tap card to mark done - 03
Bake for 12 to 15 minutes until…
Bake for 12 to 15 minutes until the salmon is opaque and flakes easily with a fork, and the broccoli edges are tender and lightly charred.
Look for: the salmon is opaque and flakes easily with a fork, and the broccoli edges are tender and lightly charred
Tap card to mark done - 04
Combine the cooked quinoa
While baking, combine the cooked quinoa, diced cucumber, and cherry tomatoes in a serving bowl.
Tap card to mark done - 05
Whisk together the tahini
In a small ramekin or jar, whisk together the tahini, lemon juice, and warm water until a smooth, drizzleable sauce forms.
Look for: a smooth, drizzleable sauce forms
Tap card to mark done - 06
Top the bowl with the baked salmon…
Top the bowl with the baked salmon and roasted broccoli, then drizzle the lemon-tahini dressing evenly over top before serving.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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