Crispy Thai-style salmon with salsa

This is a plate full of goodness

By Dr Linia Patel | Oct 14, 2024

I adore the flavours in this one. Salmon is a great source of omega-3s, healthy fats that are important at any age, but especially during the menopause. Many studies suggest that increasing your omega-3 intake can support your mood, in part because omega-3s might lower levels of inflammation in the body.

This tasty recipe is gluten- and dairy-free.

Yields: 4

Total Time:20mins

Ingredients

4 x 120g salmon fillets
1–2 tbsp red curry paste
2 tsp olive oil
2 tbsp pumpkin seeds (pepitas)
1 tbsp gluten-free soy sauce

Salsa

1 cucumber, deseeded, finely chopped
1 small red onion, finely chopped
Seeds from a pomegranate
Juice of a lime
1 green finger chilli, finely chopped
Handful of coriander eaves, chopped (optional)

Directions

Step 1

For the salsa, combine the cucumber, red onion, pomegranate seeds, lime juice, chilli, coriander, if using, and seasoning in a bowl and set aside.

Step 2

Meanwhile, coat the salmon fillets all over in the red curry paste. Heat the oil in a non-stick frying pan over a medium-high heat and fry the fish skin-side down for 3–4 minutes until golden and crisp, then turn and continue cooking for 1 minute more.

Step 3

Add the pumpkin seeds and soy sauce. Cover and cook for 3 minutes until the fish is just cooked through. Serve with the salsa.

Tips

Swap the salmon for other white fish fillets like sea bass or small chicken breasts, prawns or tofu. And try peanuts or cashew nuts instead of the pumpkin seeds. Serve with your favourite whole grain – brown or red rice or quinoa or, for a low-carb option, with some greens like steamed pak choi.

Dr Linia Patel shares science-based strategies to help you manage your menopause and continue to perform. One such avenue that she promotes? Nutrition and the importance of feeding your body nutrient-dense, simple meals that don’t require thousands of steps or ingredients. Head here to purchase your copy.