A Nutritionist and Menopause Author's Recipe To Support Menopause: Oriental Glazed Salmon with Ginger, Lime & Coriander

Christine Bailey MSc RNutr, AFMCP is an award-winning Registered Nutritionist, Nutrition Education Manager at Metagenics, and Author of The Personalised Nutrition Guide to Menopause: Reset, Renew and Rebalance the Body and Mind.

This delicious Asian-style salmon is packed with flavour and perfect for fuss-free eating. Marinate the fish ahead of time, then bake it in foil to lock in moisture and create tender, flaky salmon with minimal effort. Ideal served with salad or stir-fried vegetables.

Serves 4

Preparation: 10 minutes + 2 hours marinating

Cooking: 20–25 minutes

Ingredients

• 400 g boneless salmon side (approximately half a side), or 4 salmon fillets
• 50 ml tamari /  soy sauce
• 50 ml rice wine vinegar
• 2 garlic cloves, crushed
• 1 spring onion, finely chopped
• 2 cm piece fresh root ginger, grated
• 2 tbsp honey or maple syrup
• 2 star anise
• Fresh coriander leaves, to serve
• Lime wedges, to serve
• 2 spring onions finely sliced

Method

1. Place the salmon in a large shallow dish.
2. Mix together the tamari, rice wine vinegar, garlic, spring onion, ginger, honey or maple syrup and star anise. Pour over the salmon, cover and refrigerate for approximately 2 hours.
3. Preheat the oven to 200°C/Gas Mark 6.

4. Place a large piece of cooking foil on a baking tray, making sure it’s long enough to fully cover the salmon. Place the salmon on the foil and spoon over some of the marinade. Fold the foil over the salmon and seal the edges to form a loose parcel.

4. Bake for approximately 15-20 minutes, or until the salmon is just cooked through. Open up the parcel and grill for a further 2–3 minutes to lightly caramelise the surface.
5. Garnish with fresh coriander, spring onion and serve with lime wedges.

Serving suggestion: Serve with steamed or stir-fried greens such as pak choi, broccoli or tenderstem broccoli. This adds fibre, colour and a greater variety of plant foods to the meal.

Why this is a great menopause recipe

Menopause is much more than a change in reproductive hormones. It is a stage of life when nutrition can become particularly important for protecting muscle mass, metabolic, cardiovascular and brain health. This recipe brings together several nutrients that are especially relevant during midlife.

1. Salmon provides omega-3s for brain and heart health

Salmon is one of the best dietary sources of the long-chain omega-3 fatty acids EPA and DHA. These fats are important for brain and cardiovascular health, making oily fish a valuable food to include regularly during menopause. DHA is an important structural component of brain cell membranes, while EPA and DHA have been associated with cardiovascular and cognitive health.  Brain fog, forgetfulness and difficulty concentrating are common symptoms during the menopause transition. There isn't one food that can directly tackle brain fog, but building your diet around nutrients that support normal brain function supports cognitive health long term.

2. Protein helps support muscle and metabolic health

Salmon is also an excellent source of high-quality protein. Maintaining muscle becomes increasingly important during midlife, particularly as changes in body composition can occur around menopause. Adequate protein, alongside resistance exercise, helps support the maintenance of muscle mass. Ensuring sufficient protein at each meal helps support satiety, muscle mass and blood-glucose management.

3. Ginger, garlic, herbs and lime add more than flavour

The ginger, garlic, coriander, onion and lime make this dish incredibly flavourful. Herbs, spices and colourful plant foods also provide a range of plant compounds, so using them generously is an easy way to increase dietary variety.

During menopause, I encourage women to think beyond individual symptoms and look at the bigger picture of healthy ageing. A Mediterranean-style dietary pattern rich in lean proteins, vegetables, fruit, wholegrains, legumes, nuts, seeds and oily fish can provide a broad range of nutrients and plant compounds, while also supporting cardiovascular and metabolic health. This salmon recipe is one simple way of bringing some of those principles into everyday eating.

Supplement recommendation

OmegaGenics® High Strength Fish Oil

Food should always be the starting point, but not everyone eats sufficient oily fish regularly. If you don't manage to include oily fish in your diet consistently, a high-quality omega-3 supplement can be a practical way to increase your intake of EPA and DHA. OmegaGenics® High Strength Fish Oil provides concentrated EPA and DHA, making it a useful option for those looking to support their overall omega-3 intake.

Sign up for our live webinar with Christine and join us on the 19th October at 1pm where you can ask her for advice and tips on how your nutrition can support you through menopause.