Hummus Salmon with Crunchy Walnut Crust
Looking for a high-protein dinner that’s simple, nourishing, and supports hormone balance? This lemon-herb hummus salmon with a crunchy walnut crust is one of my favourite energy-boosting meals for women navigating perimenopause, menopause and beyond.
Packed with omega-3 fats, protein, and skin-supporting nutrients, it’s the ideal meal for busy women who want something delicious and healthy without spending hours in the kitchen.
Why this salmon recipe is great for midlife women
During your 40s and 50s, your nutritional needs change. Your body may be more sensitive to blood sugar dips, low protein, or inflammatory foods. This recipe supports:
Hormone balance with healthy fats from salmon and walnuts
Energy levels with stable, nourishing ingredients
Skin health through omega-3s and antioxidant-rich greens
Blood sugar regulation by keeping carbs low and fibre high
It’s also quick to make and easily adaptable.
Ingredients (Serves 4)
For the salmon
4 salmon fillets, skin on (170–180 g each)
Sea salt and cracked black pepper
60 g lemon hummus (or classic hummus with lemon juice and zest)
40 g wholemeal breadcrumbs or panko
25 g finely grated Parmesan cheese
2 tablespoons finely chopped walnuts
1 teaspoon dried oregano or thyme
60 ml olive oil
1½ tablespoons Dijon mustard
For the salad
120 g rocket (arugula)
Zest and juice of ½ lemon
2 tablespoons extra virgin olive oil
Sea salt and black pepper to taste
Method
Preheat your oven to 190°C and line a baking tray with parchment paper.
Pat the salmon fillets dry and season with salt and pepper.
Spread 1 tablespoon of lemon hummus over the top of each salmon fillet.
In a small bowl, mix the breadcrumbs, Parmesan, walnuts and herbs.
In another bowl, whisk the olive oil and mustard, then pour into the breadcrumb mixture. Stir until combined.
Press the crumb mixture firmly onto the top of each fillet.
Bake for 18 to 20 minutes until the salmon flakes easily and the crust is golden.
While the salmon is baking, prepare the salad by whisking the lemon juice, zest and olive oil together. Toss with rocket just before serving.
Serve each fillet on a bed of rocket and enjoy.
Nutritional Benefits
This meal is rich in protein and healthy fats, making it ideal for supporting muscle mass, skin, and brain function. Rocket adds a bitter note that supports digestion and oestrogen detox, which is especially important for women in midlife.
Macros (Per Serving, Approximate)
Calories: 370 kcal
Protein: 34 g
Fat: 22 g
Carbohydrates: 7 g
(Note: This does not include the salad dressing.)
Make it your own
Swap walnuts for ground almonds or sunflower seeds
Use different herbs like basil or parsley for a fresh twist
Add steamed broccoli or roasted vegetables on the side for extra fibre
Looking for more support?
My new book, Have a Magnificent Menopause: A Straightforward Guide to Looking Good and Feeling Great, launches on 4th August. It’s full of expert insights to help you take charge of your health and wellbeing through menopause and beyond.
Pre-order the Kindle version now to help support the launch and boost visibility on release day. Every preorder helps me reach bestseller status.
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