Crispy Salmon with Zucchini and Roasted Pumpkin Seeds
A pan-seared salmon fillet served over tender garlic zucchini and topped with toasted pumpkin seeds. This vibrant Mediterranean dish offers high protein and rich healthy fats in under 20 minutes.
Prep
5 min
Cook
10 min
Total
15 min
Makes
1 serving
Created together. Shared with you.
Made by Claudia + Lila
Claudia 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
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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
10 min
Total
15 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet
Time saver
Store leftover cooked salmon and zucchini in an airtight container in the refrigerator for up to 2 days.
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 0
- 01
Heat 0
Heat 0.5 tsp of olive oil in a skillet over medium-high heat at 375°F (190°C).
Tap card to mark done - 02
Season 150g salmon fillet with a pinch…
Season 150g salmon fillet with a pinch of salt and black pepper.
Tap card to mark done - 03
Place the salmon in the hot skillet…
Place the salmon in the hot skillet skin-side down and cook for 4 minutes until crisp, then flip and cook for another 3 to 4 minutes until opaque throughout.
Look for: crisp, then flip and cook for another 3 to 4 minutes until opaque throughout
Tap card to mark done - 04
Remove the salmon from the skillet and…
Remove the salmon from the skillet and let it rest on a plate.
Ready when: everything is assembled and ready to enjoy
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Add 1 pcs minced garlic clove and…
In the same skillet over medium heat, add 1 pcs minced garlic clove and 1 pcs sliced medium zucchini, sautéing for 4 minutes until tender-crisp.
Look for: tender-crisp
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Plate the garlic zucchini
Plate the garlic zucchini, lay the salmon fillet on top, and scatter 1 tbsp raw pumpkin seeds over the dish before serving.
Ready when: everything is assembled and ready to enjoy
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