MyMT™ Blog

The MyMT™ Kitchen: Mediterranean Baked Fish – Symptom relief from the deep.

You don’t have to eat a lot of fish to get the wonderful heart health benefits that many women need as they transition from peri-menopause to menopause and then move into their post-menopause years.

The Omega-3 fats in fish help to reduce the production of compounds which may cause blood vessels to constrict as our oestrogen levels decline, leading to higher blood pressure with age. Omega-3 fats from fish (and extra virgin olive oil and/or olives) help to protect blood vessels and improve blood flow. 

Even if you don’t like fish, or can’t access it readily, or you find that it is too expensive, then perhaps there are other ways you can find that allow you to add fish to your diet.

Canned tuna (in springwater) is fine as is frozen fish. I often purchase frozen blue cod which is harvested from the freezing waters at the bottom of New Zealand’s south island. The photo attached is some of this blue cod. 

My recommendation is that you try to add fish to your diet at least twice a week. Not only is it great for heart health as we age, but the higher levels of protein help to reduce muscle loss – a condition known as sarcopenia.

Fish is rich in carnitine, a protein derivative that plays a pivotal role in the transport of fatty acids into the mitochondrial membrane, which is an important pathway in our ongoing energy metabolism.

This process is particularly active in skeletal muscles. Fish can provide 10-20mg of carnitine in a 100gm serving as well as magnesium. A mineral required for muscle metabolism and muscle strength as we age. 

I hope that you can make this dish sometime. Now that I’m well into post-menopause myself, it’s a regular dish on my dining table too. All the family love it. 



  • Fish (enough to feed your family) – I use Tarakihi or Blue Cod fish in New Zealand
  • Olives, chopped
  • Red Peppers, chopped
  • Cherry tomatoes
  • 4 garlic cloves, chopped
  • 1 tsp paprika
  • 1 tsp cumin
  • 1 tsp rosemary or thyme
  • 1 lemon, juiced
  • 2-3 Tbsp extra virgin olive oil


  1. Heat oven to 180 degrees Celsius (350 Fahrenheit).
  2. Place olives, cherry tomatoes, red peppers and garlic on a baking tray or large oven dish. Sprinkle with paprika, cumin, rosemary, lemon and olive oil. Bake for 5 minutes.
  1. Add the chopped fish to the baking tray or dish (make sure it is coated in the existing juices). Bake for a further 5-10 minutes (until fish is cooked).
  1. Serve with rice, salad or sweet potato.

Bon appetit.

Related Tag: Joint Pain in Menopause

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