Fish & Seafood based recipes…
I find many of the ladies I work with need to increase the amount of protein they are eating. Oily fish is particularly great for heart and brain health. If you suffer with anxiety and low mood type symptoms this is a food you should try to focus on.
Like you, I am a busy working mum. I need recipes to be tasty, nourishing and on the table with minimum effort. These are the type of recipes you’ll find here.
- Miso salmon with ginger noodles Quick &easy, perfect for midweek. Put the salmon in the oven to make it even easier. Omega 3 salmon, pepper, leek, spinach, packs in more than you think, plus low effort
- Pesto Salmon & Veg Tray Bake All flavour, no faff – I skip making the pesto and head straight for a jar. Roast salmon, potatoes (I use fewer than the recipe says), cherry tomatoes and Tenderstem broccoli for an easy, no-stress dinner
- Red Pepper & Anchovy Pizza Loads of flavour and the husband enjoyed too. My daughter loves pizza so enjoyed this but knocked off the anchovies! The bean salad adds fibre as well as being tasty. The pizza topping is prep for another recipe so you might as well cook that too
- Salmon Moqueca This quick and flavour packed Brazilian inspired stew is rich in protein and omega 3s essential for supporting brain health and mood during perimenopause and menopause. With healthy fats from coconut milk and salmon, it’s a satisfying but light meal.
- Cod with Butterbeans, Chorizo & Asparagus This feels like a midweek treat and is on the table in 30 minutes. The beans provide a boost in fibre, protein and nutrients that all contribute to good health.
- Teriyaki salmon with stir-fry vegetables This may be one of the quickest dinners I’ve ever cooked! Omega 3 from the salmon is so beneficial for heart & brain health. If you suffer with the more cognitive symptoms of menopause – low mood, anxiety, ensure you are getting enough oily fish in your diet. Aim for 2 portions per week.
- Grilled salmon Tacos
- Harissa crumbed fish with lentils & peppers
- All-in-One Steam-roasted Salmon & Broccoli with Lime, Ginger, Garlic & Chilli
- Warm new potato & smoked mackerel salad
- Seared sesame tuna Quick and easy but packed full of flavour.
- Roasted cod with Mediterranean vegetables
- Smoked mackerel kitchri Works great for a make ahead lunch.
- Cajun Spiced Cod, with Black Bean & Avocado Salsa
- Lime Prawn Cocktail Salad I wouldn’t bother taking the time to crisp up the pitta in the oven, simply toast a small wholemeal pitta bread and this will be lunch on the table in 5 minutes. I also used full fat Greek yoghurt and increased the amount of cooked king prawns to 150g. Bonus points that this makes two portions, so tomorrows lunch is sorted too.
- Indian-Style Salmon Minimum faff. Once it’s all in the tray, the oven does the work. The recipe says four potatoes, we found three to be plenty with leftovers. It is only lightly spiced, so you can get away serving this to the picky eaters in your household too.
- Tray Roast Salmon, with Vegetables & Crème Fraiche Breadcrumbs You can’t beat a tray bake! The less washing up the better as far as I’m concerned. Lovely salmon with it’s healthy fats. Tasty broccoli great for menopause and asparagus which is great for your gut. What’s not to like!
- One Pot Cabbage, Beans & White Fish Much tastier than it sounds! Plus it contains lots of lovely plant based variety. More variety keeps your gut happy which means healthier you, with less menopause symptoms. The decent amount of protein in this will keep you feeling full and satisfied. I used frozen fish, instead of fresh as it is cheaper.
- Salmon Stir-Fry The marinade for the salmon is simply incredible! Admittedly, I couldn’t really be bothered with all of the chopping after a long day in the office, if you wanted to avoid this too, you could always get a bag of stir fry vegetables to speed things up. That said, if you do have time the fresh vegetables really do add to the dish.
- Coconut Fish Curry Traybake Throw it all in the baking tray, leave it there for 30 mins and dinner is ready. We easily get 5 dinners out of this rather than 4. My tip would be to trim the broccoli thinly so it doesn’t come out hard and make sure the tray is fully sealed with foil, as this will keep the steam in and help everything cook
- Creamy Salmon, leek & potato traybake Quick, easy and absolutely delicious! What’s not to like? This recipe serves 2 but you can easily scale up to serve 4. For extra crispy potatoes, simply allow to cook in the oven for a little longer.
- Salmon Traybake One pan and minimal washing up, what’s not to like?! A quick and easy midweek winner.
- Citrus-crusted salmon with buttered leeks and roasted new potatoes What else can I say but, YUM! We also don’t eat the amount of potatoes listed in the recipes as we find it too heavy, but you could put them towards a lunch for the next day if you wanted. Salmon is packed with Omega-3 fatty acids that are beneficial for heart health, which becomes especially important as women transition through menopause and beyond. The vitamin C in the citrus not only adds zing to the dish but also supports the immune system. Leeks are a prebiotic food, which means they feed the good bacteria in your gut.
- Herby fish fingers with Chinese-style rice Great balance of carbs and protein make this a filling dinner. This recipe serves two, but is really easy to scale up if you need to. We saved time by using a pouch of cooked rice. With cod as the star, this dish is rich in omega-3 fatty acids and vitamin B12, crucial for heart, brain, and nerve health during menopause.
- Smoked Mackerel and Leek Gratin Mackerel is a fatty fish high in Omega-3s, which are known to support heart health and have the potential to alleviate menopause symptoms such as hot flushes. Leeks, are a good source of prebiotic fibre that supports gut health, important for overall well-being and hormone regulation during menopause. We all went mad for this one!
- Tuna Pasta Salad Perfect for the warmer weather and makes a great packed lunch. Contains tuna for a little omega 3 to support heart health and punch of protein. Contains whole wheat pasta, but too much so you won’t feel that horrid bloating! Green beans and cherry tomatoes add crunch and provide essential vitamins and minerals. The Greek yogurt-based dressing gives a yummy, decadent feel. I think you’ll like this one!
- Smoky Cod, Broccoli & Orzo Bake This light yet satisfying bake is perfect for busy evenings. The recipe says cod but I used Basa as it was so much cheaper. Broccoli adds to the dish’s nutrient profile with its high fibre and vitamin C content. The recipe serves 2, but I stretched it to serve 4 by increasing the vegetables. For those sensitive to spice, the chipotle can be adjusted. The yogurt topping packs a punch with the flavour whilst also providing calcium and probiotics for digestive and bone health.
- Mary Berry’s Salmon and Fennel One-pot Wonder I really enjoyed this one. I wasn’t sure everyone would eat the fennel but it was a hit. You have salmon for Omega-3 fatty acids for heart health, paired with fennel, a natural prebiotic, supporting gut health which is vital during menopause. Peas add a boost of protein and fibre, contributing to fullness and stable blood sugar levels. We served with whole grain and wild rice.
- Tray baked teriyaki mackerel with greens Lush and ready in just 20 minutes. If you’re wary of oily fish, this mackerel dish is your perfect intro. Packed with omega-3 fatty acids, mackerel is brilliant for brain health & menopause fog. And the veggies – asparagus, sugar snaps and especially Tenderstem broccoli. They’re packed with vitamins, minerals & fibre essential for bone health and hormonal balance, making them super menopause-friendly.
- Salt & Pepper Salmon with Pak Choi Quick, tasty and everyone ate it. Perfect for when you are rushing to get something on the table after a long day at work. Omega 3 from Salmon to keep your heart healthy. Pak Choi is part of the cruciferous vegetable family and is particularly rich in vitamin c and k both important for bone health.
- Braised cod patatas bravas Effortless and satisfying, this Braised Cod Patatas Bravas offers a nice twist on a classic. Perfect for a midweek dinner, the fish contains some omega 3 and a range of vitamins to help with energy release, essential during menopause. I adjusted the cooking time for thicker cuts, ensuring the fish was cooked.
- Crispy Sea Bass with Lentils I think sea bass is my favourite fish right now, combine this with fibre rich lentils & you have a super-speedy dinner. Pan-frying the sea bass ensures the skin is beautifully crisp, while the omega-3 content in the fish supports heart health and helps manage menopause symptoms like hot flushes.
- Fish Finger Tacos The whole family will love this colourful fish taco recipe loaded with budget-friendly fish fingers, crisp salad and fiery jalapeños. Make a quick tartare sauce with mayo, gherkins, capers, and parsley and serve up a healthy feast in just 20 minutes. Perfect for when it’s hot and you can’t be bothered to cook.
- Hot Smoked Salmon & Chickpea Chopped Salad This no-cook salad is perfect for hot days. Omega-3-rich salmon supports heart health, while chickpeas are a menopause winner – high in fibre, magnesium and phytoestrogens to help ease your symptoms. The bonus is that with just a little chopping, this meal is good to go!
- Roast trout with butterbeans, courgettes and seaweed A light yet satisfying meal, this trout dish is rich in omega-3s, which support heart health and reduce inflammation during menopause. The butterbeans add fibre and plant-based protein, helping to keep blood sugar levels stable and aid digestion
- Dr Rupy’s Crispy Seabass with Mashed Peas I love absolutely love seabass! And this is a winning recipe. Fibre rich supporting stable blood sugar and sustained energy. The addition of miso and fresh herbs like mint and tarragon not only enhances taste but also contributes beneficial nutrients for mood and gut health, key areas during menopause.
- Korean Salmon & Sweet Potato Traybake Simple, punchy and loaded with goodness. I swapped the kit for a ready made Korean BBQ marinade and it was inhaled. Don’t skip the radishes, they add a lovely bite. Full of omega 3s and slow carbs for steady energy
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