Pan-Seared Salmon and Quinoa Power Bowl
A nourishing pescatarian bowl featuring crispy pan-seared salmon over fluffy quinoa, roasted broccoli, creamy avocado, and crunchy pumpkin seeds. Satisfying, protein-rich, and naturally dairy-free.
Prep
10 min
Cook
18 min
Total
28 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
Digestive 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
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
18 min
Total
28 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet · Sheet pan · Knife and cutting board
Time saver
Meal Prep: Quinoa can be cooked up to 4 days in advance and kept in the fridge.
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 6 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
Toss 1 cup of broccoli florets with…
Toss 1 cup of broccoli florets with 1 tsp olive oil, a pinch of salt, and black pepper. Spread evenly on the baking sheet and roast for 15-18 minutes until tender and browned at the edges.
Look for: tender and browned at the edges
Tap card to mark done - 03
Heat 1 tsp olive oil in a…
While broccoli roasts, heat 1 tsp olive oil in a non-stick skillet over medium-high heat. Season a 4 oz salmon fillet with salt and pepper.
Tap card to mark done - 04
Place the salmon skin-side down in the…
Place the salmon skin-side down in the hot skillet. Cook for 4-5 minutes until the skin is crisp, then flip and cook for another 3-4 minutes until cooked through and opaque.
Look for: the skin is crisp, then flip and cook for another 3-4 minutes until cooked through and opaque
Tap card to mark done - 05
Assemble your bowl
Assemble your bowl: add 0.5 cup of cooked warm quinoa as the base. Top with the roasted broccoli, pan-seared salmon, 0.25 slice of avocado, and 1 tbsp pumpkin seeds.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Drizzle with fresh lemon juice before serving
Drizzle with fresh lemon juice before serving.
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