Looking for something that’s not only delicious but also packed with nutrients to support your body during menopause? Look no further than this Miso Salmon Bake. Salmon is not just a tasty option for dinner; it’s also incredibly beneficial during menopause, offering a rich source of omega-3 fatty acids, high-quality protein, and essential vitamins and minerals. This quick and easy recipe combines the umami goodness of miso with the health benefits of salmon to
create a dinner that’s as nourishing as it is satisfying.

Salmon is often hailed as one of the healthiest foods you can eat, and for good reason. It’s especially beneficial during menopause, a time when your body undergoes significant changes and requires nutrient-rich foods to maintain optimal health.

Salmon is one of the best sources of omega-3 fatty acids, particularly EPA and DHA, which are crucial for heart and brain health. During menopause, the risk of cardiovascular disease increases, making it more important than ever to include heart-healthy foods in your diet. Omega-3s also support cognitive function and mood regulation, helping to combat the brain fog and mood swings that can
accompany menopause.

As oestrogen levels decline during menopause, women are at a higher risk of losing muscle mass. Salmon provides high-quality protein, which is essential for maintaining muscle strength and overall physical function. Including protein-rich
foods like salmon in your diet can help counteract muscle loss and keep you feeling strong and energised.

Salmon is also a great source of vitamin D, which plays a critical role in bone health. With the decrease in oestrogen during menopause, women are at a greater risk of osteoporosis, so getting enough vitamin D is essential for maintaining strong bones.

This Miso Salmon Bake is not only nutritious but also incredibly easy to prepare. With just a few ingredients, you can create a dish that’s bursting with flavour and perfect for a healthy dinner.

• 4 salmon fillets (about 150-180g each)
• 2 tablespoons miso paste (preferably white miso for a milder flavour)
• 2 tablespoons soy sauce (or tamari for a gluten-free option)
• 1 tablespoon honey (or maple syrup for a vegan option)
• 1 tablespoon rice vinegar
• 1 tablespoon sesame oil
• 1 teaspoon grated ginger
• 2 cloves garlic, minced
• 1 bunch of spring onions, chopped
• Sesame seeds (for garnish)
• Optional: A handful of baby spinach or steamed vegetables to serve
  

Preheat your oven to 200°C (180°C fan) or 400°F. Line a baking dish with
parchment paper or lightly grease it with oil.

In a small bowl, whisk together the miso paste, soy sauce, honey, rice vinegar, sesame oil, grated ginger, and minced garlic until well combined. This marinade should be smooth and slightly thick.

Place the salmon fillets in the prepared baking dish. Pour the miso marinade
over the salmon, making sure each fillet is well coated. Allow the salmon to
marinate for at least 15-20 minutes. If you have more time, you can marinate it
in the refrigerator for up to 1 hour to enhance the flavour.

Once marinated, place the salmon in the preheated oven and bake for 15-18
minutes, or until the salmon is cooked through and flakes easily with a fork.
The exact cooking time may vary depending on the thickness of the fillets.

Remove the salmon from the oven and sprinkle with chopped spring onions and
sesame seeds for a bit of extra flavour and crunch. Serve the Miso Salmon
Bake with a side of baby spinach, steamed vegetables, or a light salad for a
complete meal.

This Miso Salmon Bake pairs beautifully with rice, quinoa, or even a light noodle
salad. The umami flavours from the miso and soy sauce, combined with the
richness of the salmon, make this a satisfying and nutritious dinner option.

The Miso Salmon Bake is more than just a delicious meal—it’s a nutrient-packed dish that supports your health during menopause. With its rich omega-3 fatty acids, high-quality protein, and essential vitamins, salmon is a fantastic choice for maintaining heart health, muscle strength, and bone density during this stage of life.

This recipe is quick and easy to prepare, making it a great option for busy weeknights when you want something healthy yet satisfying. Whether you’re cooking for yourself or your family, the Miso Salmon Bake is sure to be a hit.

So, why not give this recipe a try? It’s a delicious way to nourish your body and enjoy a meal that’s both healthy and full of flavour.