Mediterranean Blackened Salmon with Quinoa and Broccoli
Seared salmon rubbed with warm Mediterranean herbs, served alongside tender quinoa and crisp steamed broccoli. Crisp, simple, and allergen-friendly.
Prep
10 min
Cook
15 min
Total
25 min
Makes
1 serving
Created together. Shared with you.
Made by Kelly + Lila
Kelly 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
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
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
10 min
Cook
15 min
Total
25 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Saucepan · Colander · Mixing bowl
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
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 11 steps complete
Next: Rinse 0
- 01
Rinse 0
Rinse 0.5 cup (90g) of quinoa under cool water using a fine-mesh sieve.
Tap card to mark done - 02
Combine the rinsed quinoa and 1 cup…
In a small saucepan over high heat, combine the rinsed quinoa and 1 cup (240ml) of water, bring to a boil, then cover with a tight-fitting lid, lower the heat to low, and simmer for 15 minutes until liquid is absorbed and grain germs uncoil.
Look for: liquid is absorbed and grain germs uncoil
Tap card to mark done - 03
Remove saucepan from heat and let sit…
Remove saucepan from heat and let sit covered for 5 minutes before fluffing with a fork.
Allow: 5 minutes
Tap card to mark done - 04
Place a steamer basket inside a medium…
While quinoa cooks, place a steamer basket inside a medium pot filled with 1 inch (2.5cm) of water and bring to a boil over medium-high heat.
Tap card to mark done - 05
Add 1
Add 1.5 cups (135g) of broccoli florets to the steamer basket, cover, and steam for 4 to 5 minutes until tender-bright green and easily pierced with a fork.
Look for: tender-bright green and easily pierced with a fork
Tap card to mark done - 06
Mix 0
In a small bowl, mix 0.5 tsp paprika, 0.5 tsp garlic powder, 0.5 tsp dried oregano, 0.25 tsp salt, and 0.25 tsp black pepper.
Tap card to mark done - 07
Pat one 150g salmon fillet dry
Pat one 150g salmon fillet dry with a paper towel and coat evenly on both sides with the spice mixture.
Tap card to mark done - 08
Heat 1 tbsp (15ml) of extra-virgin olive…
Heat 1 tbsp (15ml) of extra-virgin olive oil in a skillet over medium-high heat until shimmering.
Look for: shimmering
Tap card to mark done - 09
Add the salmon fillet skin-side up and…
Add the salmon fillet skin-side up and sear for 4 minutes until a crisp spice crust forms.
Look for: a crisp spice crust forms
Tap card to mark done - 10
Flip the salmon fillet and cook for…
Flip the salmon fillet and cook for an additional 3 to 4 minutes until the center reaches an internal temperature of 145°F (63°C) and flakes easily with a fork.
Look for: the center reaches an internal temperature of 145°F (63°C) and flakes easily with a fork
Tap card to mark done - 11
Transfer the salmon
Transfer the salmon, quinoa, and steamed broccoli to a plate, squeeze 1 tbsp (15ml) of fresh lemon juice over top, and serve immediately. Store leftovers in an airtight container in the refrigerator for up to 2 days.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
Made this recipe?
Leave a quick rating or a cooking tip for the next woman.
Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.