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July/August 2026
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Experience Life magazine
July/August 2026
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salmon to support postpartum recovery

Postpartum Nutrition: Crispy-Skin Salmon With Brown-Butter Quinoa

Dairy-Free
Gluten-Free

This nutrient-packed meal is thoughtfully created to provide essential support for new mothers and their breastfeeding newborns.

By Kate Morgan | Experience Life
salmon to support postpartum recovery
  • Makes2 servings
  • Prep Time5 minutes
  • Cook Time20 minutes

Ingredients

Quinoa:

  • 6 tbs. grassfed butter
  • 1 green onion, minced, greens and whites divided
  • 1 cup quinoa, rinsed
  • 1 tsp. sea salt
  • 2 cups low-sodium vegetable broth

Salmon:

  • 1 tbs. white miso
  • ½ tbs. honey
  • ½ tbs. extra-virgin olive oil
  • 2 fillets skin-on, wild-caught salmon
  • Pinch sea salt

Directions

For the quinoa:
STEP 1
Cut the butter into several pieces and melt in a medium saucepan over medium heat, stirring frequently, until it browns and begins to smell nutty. Add the minced whites of the onion and the dry quinoa. Sauté for approximately two minutes to toast the quinoa.
STEP 2
Add the salt and the vegetable broth and bring to a simmer. Turn the heat to low, cover the pan, and cook for 10 to 15 minutes, or until the liquid is absorbed and the quinoa is tender.
STEP 3
Fluff the quinoa with a fork, top with minced onion greens, and serve with the salmon.
For the salmon:
STEP 1
In a small bowl, whisk together the miso, honey, and olive oil.
STEP 2
Pat the salmon dry and season the flesh with sea salt.
STEP 3
Lay the salmon skin-side down in a cold cast-iron skillet. Turn heat to medium and cook the fillets, undisturbed, for seven to 10 minutes, until they are almost cooked through and the skin is crispy — you’ll know it’s ready when it releases easily from the pan.
STEP 4
Brush with the miso-honey sauce, flip with a fish spatula, and remove from heat.
STEP 5
Leave the fish in the hot pan for one to three minutes more, until the fish flakes easily, then remove it from the pan and serve with the quinoa.

Makes 2 servings  |   Prep time 5 minutes  |   Cook time 20 minutes

 

Essential elements:

  • Salmon is a great source of DHA, a type of fat that benefits a baby’s nervous system, and EPA, an omega-3 fatty acid that may help relieve postpartum depression.
  • Quinoa is high in protein and iron, which can help replenish blood levels after delivery.
  • Miso, though salty, is rich in vitamins and minerals, including copper, magnesium, zinc, and vitamin K. The fermentation process that produces miso may help boost digestion and bolster the immune system.

Pregnancy prep: Make the quinoa ahead of time and store in the freezer for up to six months.

For more nourishing food to help aid with postpartum healing and lactation, see “5 Meals for Postpartum Parents.”

Photography by: Terry Brennan; Food Styling: Betsy Nelson

By Kate Morgan

Kate Morgan is a Pennsylvania-based writer and recipe developer.

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