Garlic Ginger Seared Trout with Sesame Greens

(Great for brain health, hormone support, and reducing inflammation.)

Ingredients:

For the Fish:

• 2 trout fillets (or salmon, if preferred)

• 1 tbsp olive oil

• 1 tbsp tamari or low-sodium soy sauce

• 1 tsp grated fresh ginger (anti-inflammatory)

• 1 garlic clove, minced

• ½ tsp turmeric (supports joint health)

• ½ tsp black pepper

For the Sesame Greens:

• 2 cups baby spinach or bok choy (rich in calcium & magnesium)

• 1 tsp sesame oil

• ½ tsp sesame seeds

• ½ tsp tamari or soy sauce

• ½ tsp fresh lemon juice

Instructions:

1⃣ Prepare the fish – In a small bowl, mix olive oil, tamari, ginger, garlic, turmeric, and black pepper. Rub this mixture over the trout fillets.

2⃣ Sear the fish – Heat a pan over medium heat and cook the trout, skin-side down first, for about 3 minutes. Flip and cook for another 2 minutes until flaky.

3⃣ Sauté the greens – In the same pan, add sesame oil, baby spinach (or bok choy), and soy sauce. Sauté for 2 minutes until just wilted.

4⃣ Serve warm – Place the trout over the greens, sprinkle with sesame seeds, and drizzle with lemon juice.

Why it's menopause-friendly:

✔ Trout & sesame seeds provide omega-3s and healthy fats for hormone balance.

✔ Ginger, garlic & turmeric reduce inflammation and support digestion.

✔ Leafy greens are high in calcium and magnesium for bone and muscle health