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Golden chia seed crust on baked salmon fillet showing crispy texture and omega-3 rich coating

Chia Herb Crusted Salmon Hormone Macro Bowl for Perimenopause

Complete nutrition macro bowl featuring omega-3 rich chia-crusted salmon, anti-inflammatory turmeric rice, and vitamin C packed mango avocado salsa. Designed specifically for perimenopause with 38g protein and hormone-supporting nutrients.
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Prep Time 20 minutes
Cook Time 25 minutes
Total Time 35 minutes
Course dinner
Cuisine Healthy, American
Servings 4 servings
Calories 585 kcal

Ingredients
  

Chia-Crusted Salmon:

  • 4 6-oz salmon fillets, skin removed
  • 3 tablespoons chia seeds
  • 2 tablespoons olive oil
  • 1 teaspoon garlic powder
  • 1 teaspoon dried oregano
  • 1/4 teaspoon sea salt
  • ½ teaspoon black pepper

Turmeric Rice Base:

  • 2 cups cooked rice or quinoa or cauliflower rice - I cooked mine in bone broth for added protein & flavour
  • 1 teaspoon turmeric

Mango Avocado Salsa:

  • 1 large mango diced
  • 2 avocados diced
  • ¼ red onion minced
  • ¼ cup cilantro chopped
  • 2 tablespoons lime juice
  • ½ teaspoon sea salt

Optional Bowl Assembly:

  • 4 cups mixed greens
  • 1 cucumber sliced
  • ½ cup cherry tomatoes
  • ¼ cup pumpkin seeds
  • Lime wedges

Instructions
 

  • Prepare the Rice:
  • Cook rice per package instructions & add turmeric. Set aside.
  • Make the Salsa:
  • Gently combine mango, avocado, onion, and cilantro.
  • Add lime juice, and salt. Let sit 10 minutes for flavors to meld.
  • Prepare the Salmon:
  • Preheat oven to 425°F. Line baking sheet with parchment.
  • Mix chia seeds with garlic powder, oregano, salt, and pepper on a plate.
  • Pat salmon dry, brush with olive oil.
  • Press each fillet into chia mixture, coating completely.
  • Bake 12-15 minutes until salmon flakes easily and chia seeds are golden.
  • Assemble Bowls:
  • Divide turmeric rice among 4 bowls.
  • OPTIONAL-Top with mixed greens, cucumber, and tomatoes.
  • Add chia-crusted salmon and generous mango avocado salsa.
  • Sprinkle with pumpkin seeds and serve with lime wedges.

Notes

Nutrition per serving: 585 calories | 38g protein | 52g carbs | 35g healthy fats | 12g fiber
Customization for Your Needs

For Blood Sugar Support:

  • Swap brown rice for cauliflower rice
  • Add extra nuts and seeds
  • Include more non-starchy vegetables

For Enhanced Anti-Inflammatory Benefits:

  • Add fresh ginger to the salsa
  • Include purple cabbage for antioxidants
  • Use wild salmon when possible

For Digestive Sensitivity:

  • Start with 2 tablespoons chia seeds
  • Add fermented vegetables
  • Include digestive herbs like mint

Meal Prep Like a Pro

Make-Ahead Tips:

  • Cook brown rice in batches (stores 5 days)
  • Mix chia coating and store in airtight container (1 week)
  • Prep vegetables ahead, assemble salsa fresh

Storage:

  • Leftover salmon: 3 days refrigerated, great cold on salads
  • Salsa: Best within 24 hours
  • Components store separately for easy bowl assembly

 

Building Your Perfect Bowl

Base Options:

  • Rice (shown)
  • Quinoa for complete protein
  • Wild rice for nutty flavor
  • Cauliflower rice for lower carb

Protein Variations:

  • Chia-crusted chicken breast
  • Chia-crusted tofu for plant-based
  • Grilled shrimp with chia sprinkle

Salsa Variations:

  • Pineapple avocado for tropical twist
  • Cucumber tomato for Mediterranean flair
  • Corn black bean for Southwestern style
Keyword chia crusted salmon, hormone macro bowl, perimenopause recipes, high protein dinner, omega-3 salmon, turmeric rice, anti-inflammatory