Salmon Lentil and Arugula Salad
A quick, nourishing lunch featuring tender salmon and earthy brown lentils tossed over a bed of peppery arugula with a simple lemon-olive oil dressing.
Prep
5 min
Cook
7 min
Total
12 min
Makes
1 serving
Created together. Shared with you.
Made by Maria + Lila
Maria 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
Well-nourished skin
Support from the whole plate
Regular meals with enough protein, plants and fats support overall nourishment. Think consistency, not one miracle ingredient.
Notice: consistency + hydration
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
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
5 min
Cook
7 min
Total
12 min
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The ingredient amounts update automatically.
Equipment
Large skillet
Time saver
Measure everything before you start so this quick recipe moves without pauses.
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 8 steps complete
Next: Heat a medium non-stick skillet over medium-high…
- 01
Heat a medium non-stick skillet over medium-high…
Heat a medium non-stick skillet over medium-high heat at 375°F (190°C).
Tap card to mark done - 02
Season 130g (4
Season 130g (4.6 oz) salmon fillet lightly with salt and black pepper.
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Place salmon skin-side down in the hot…
Place salmon skin-side down in the hot skillet and cook for 4 minutes until the skin is crisp and browned.
Look for: the skin is crisp and browned
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Flip salmon and cook for an additional…
Flip salmon and cook for an additional 3 minutes, or until cooked through and opaque in the center (internal temperature of 145°F / 63°C).
Look for: cooked through and opaque in the center (internal temperature of 145°F / 63°C)
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Remove salmon from heat and let rest…
Remove salmon from heat and let rest on a plate for 2 minutes, then flake into bite-sized pieces.
Allow: 2 minutes
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Combine 1
In a serving bowl, combine 1.5 cups (30g) fresh arugula, 0.5 cup (100g) cooked brown lentils, and 0.5 cup (75g) halved cherry tomatoes.
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Drizzle 1 tbsp (15ml) extra-virgin olive oil…
Drizzle 1 tbsp (15ml) extra-virgin olive oil and 1 tbsp (15ml) fresh lemon juice over the salad mixture and gently toss to combine.
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Top the salad with the flaked salmon…
Top the salad with the flaked salmon and serve immediately.
Ready when: everything is assembled and ready to enjoy
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