We all know that navigating the menopause transition can be challenging, but did you also know that incorporating the right nutrition can actually make a world of difference in your experience?
Introducing our new content series, Bites with Bonafide – which has been designed to support women and their shifting dietary needs, providing them with delicious, nutrient-packed meals throughout their menopause journey.
Each recipe we feature has wholesome ingredients that may help manage common menopause symptoms such as hot flashes and mood swings, by promoting better hormonal balance and overall well-being.
Whether you're looking for energizing breakfasts, hormone-friendly dinners, or satisfying health snacks, this series will provide easy, flavorful options to help you feel your best every day!
Recipe 1: Baked Mediterranean Fish
We’ve previously discussed how the Mediterranean diet is a great choice for menopausal women because it’s rich in nutrients that support hormonal balance, weight management and overall well-being. To learn more about what the Mediterranean diet encompasses and why it can be helpful during menopause – check out our blog post.
Our first recipe incorporates various elements of the Mediterranean diet into a zesty fish dish with caper and tomatoes. Let us know what you think in the comments and enjoy!
- 1/3 cup Extra Virgin Olive Oil
- 1 small red onion, finely chopped
- 2 large tomatoes, diced (3 cups diced tomatoes. Use quality canned tomatoes, if you like)
- 10 garlic cloves, chopped
- 1 1/2 tsp ground coriander
- 1 tsp sweet paprika
- 1 tsp ground cumin
- 1 1/2 tbsp capers
- Salt and pepper to taste
- 1/3 cup golden raisins
- 1 1/2 lb white fish fillet such as cod fillet or halibut fillet (fresh & wild, if possible)
- Juice of 1/2 lemon or more to your liking
- Zest of 1 lemon
- Fresh parsley or mint for garnish
Instructions
- In a medium saucepan, heat extra virgin olive oil over medium-high heat until shimmering but not smoking. Add onions, cook for 3 minutes until they begin to turn gold in color, tossing regularly. Add tomatoes, garlic, spices, a pinch of salt and pepper, capers, and raisins. Bring to a boil, then turn heat down to medium-low and let simmer for 15 minutes or so.
- Heat oven to 400 degrees.
- Dry fish with paper towel and season with salt and pepper on both sides.
- Pour 1/2 of the cooked tomato sauce into the bottom of a 9 1/2″ x 13″ baking dish. Arrange the fish on top. Add lemon juice and lemon zest, then top with the remaining tomato sauce.
- Bake in oven at 400 degrees for 15 to 18 minutes or until fish is cooked through and flakes easily. Remove from heat and garnish with fresh parsley or mint to your liking.
- Serve hot with roasted Broccolini, and Herb Roasted Potatoes or Jasmine Rice Pilaf
For a quick instructional video on how to put this recipe together, check out the below clip!
