Mediterranean Lemon Herb Salmon Bowl
A quick, flavorful pan-seared salmon served over fluffy quinoa with fresh cucumber and a zesty lemon-herb dressing. High in protein and anti-inflammatory healthy fats.
Prep
5 min
Cook
8 min
Total
13 min
Makes
1 serving
Created together. Shared with you.
Made by Sarah + Lila
Sarah 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 HealthEveryday 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
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
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
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
8 min
Total
13 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Whisk · Knife and cutting board
Time saver
For extra convenience, prepare extra salmon fillets to store in an airtight container in the refrigerator for up to 3 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
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Ingredients
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Instructions
0 of 9 steps complete
Next: Heat 0
- 01
Heat 0
Heat 0.5 tbsp olive oil in a nonstick skillet over medium-high heat at 375°F (190°C) for 1 minute.
Allow: 1 minute
Tap card to mark done - 02
Season 1 salmon fillet with salt
Season 1 salmon fillet with salt, black pepper, and dried oregano.
Tap card to mark done - 03
Place the salmon skin-side down in the…
Place the salmon skin-side down in the hot skillet and cook for 4 minutes until the skin turns crisp and golden.
Look for: the skin turns crisp and golden
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Flip the salmon gently and cook for…
Flip the salmon gently and cook for an additional 3 to 4 minutes until the center is opaque and flakes easily with a fork.
Look for: the center is opaque and flakes easily with a fork
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Warm 0
While the salmon cooks, warm 0.5 cup cooked quinoa in a small microwave-safe bowl for 45 seconds.
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Whisk 0
In a small ramekin, whisk 0.5 tbsp olive oil, 1 tbsp lemon juice, 1 minced garlic clove, salt, and black pepper to make the dressing.
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Dice 0
Dice 0.5 cucumber and set aside.
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Assemble the bowl by placing the warm…
Assemble the bowl by placing the warm quinoa at the base, topping it with diced cucumber, cooked salmon, and 2 tbsp pumpkin seeds.
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Drizzle the lemon-garlic dressing evenly over the…
Drizzle the lemon-garlic dressing evenly over the bowl and serve immediately.
Ready when: everything is assembled and ready to enjoy
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