Herby Mackerel with Green Hummus | A Nourishing Lunch Featuring Natural Ways to Enhance Fertility
- Irena Lenc
- Oct 12
- 5 min read
Fertile Days Recipe | Nutritious Lunch Idea
Feeds: 2 | Prep Time: 5 mins | Cook Time: 5 mins | Total Time: 10 mins
Looking for natural ways to enhance fertility that don’t compromise on taste or simplicity? This super quick and tasty lunch is for you.
When it comes to supporting your body during your fertile days, you don’t need to sacrifice flavour for nutrition. This herby mackerel with green hummus dish is a go-to option that ticks all the boxes: quick to prepare, packed with nutrients, and genuinely delicious.
Mackerel is an excellent source of omega-3, the kind of good fat your body loves, especially when trying to conceive. Omega-3s help regulate hormones and improve blood flow to the reproductive organs, which can make it easier to get pregnant. Chickpeas bring a wonderful combination of plant-based protein, fibre, and folate, all of which play a key role in hormonal balance and egg quality.
This dish became one of my staples during the months I tracked my ovulation and learned to work with my cycle, not against it. It’s more than just a plate of food; it’s a small act of nourishment that reminds you that your body is wise, capable, and worthy of care.
It’s a great way to get the nutrients you need while enjoying a delicious meal. Give it a try and see how good it makes you feel!
Ingredients
One of the most empowering parts of this journey is understanding fertility beyond the textbook definitions and tuning into how food speaks to the body. I often tell my clients that fertility isn’t separate from health; rather, it is health in its most creative and cyclical form. In this recipe, every ingredient has been chosen with intention.
What I love about mackerel is that it’s not just about omega-3s. It’s also a naturally warming and energising food that supports circulation at a time when blood flow to the uterus matters most. In the clinic, I often recommend it around ovulation, when we want to encourage gentle movement and vitality in the reproductive area.
The chickpeas and peas are blended into a velvety green hummus, offering more than just plant proteins. They’re gentle on digestion and naturally rich in B-vitamins, which can often be depleted by long-term stress or years on the contraceptive pill. These nutrients help the body convert food into energy efficiently, which is key when you're in your fertile window.
The spinach here is raw and fresh, not cooked down, because at this point in the cycle, we benefit from lighter, cleansing greens that help the liver process hormones effectively. And that za’atar? It’s not just there for flavour. The thyme and sumac in the mix have traditionally been used to stimulate digestion and encourage warmth in the lower abdomen gently.
These are all subtle but powerful ways to work with the body, not against it. When we honour our cycles like this, we’re embracing natural ways to enhance fertility. There are no expensive supplements, no gimmicks, just real food at the right time.
For the Herby Mackerel
2 fresh mackerel fillets (or 4 sardine fillets, skin on) – Rich in omega-3 fatty acids to support hormone regulation and improve blood flow to the reproductive organs.
50g fresh spinach, chopped – A source of iron and magnesium to support ovulation and energy levels.
3 tsp za’atar spice mix – A warming, anti-inflammatory spice blend that enhances digestion and balances flavours.
1 tbsp olive oil – A healthy fat that supports hormone production and reduces inflammation.
Sea salt and freshly ground black pepper, to taste – For seasoning.
For the Green Hummus
400g cooked chickpeas – High in plant-based protein, folate, and fibre to support egg health and hormonal balance.
75g peas (fresh or defrosted from frozen) – Provide plant-based protein and vitamin K for endometrial health.
1 garlic clove – A natural antimicrobial that supports immune function and gut health.
Juice of half a lemon – Rich in vitamin C to support iron absorption and detoxification.
2 tbsp extra virgin olive oil – Offers heart-healthy fats that support ovulation and progesterone production.
Pinch of sea salt – Enhances flavour and provides essential electrolytes.
50ml cold water (adjust to preferred consistency) – Helps blend the hummus smoothly and hydrate the body.
Step-by-Step Lunch Preparation
When we talk about maximizing chances of conception naturally, it’s rarely just about eating one or two superfoods. It’s about consistency, timing, and making conscious, day-by-day choices that bring the body into greater balance. Preparing your meals with awareness, especially around ovulation, can make all the difference.
This recipe is one of my favourite examples of natural ways to enhance fertility without overcomplicating things. It’s nourishing, quick to prepare, and full of ingredients supporting hormonal and reproductive health.
We don't hear enough about female fertility and why lifestyle choices count. It’s not just about what we eat, but also stress levels, sleep quality, movement, and emotional well-being, all of which play a role in how our cycles unfold. During the fertile window, supporting blood sugar balance, digestion, and circulation can help the body function at its best.
Understanding fertility includes being aware of the small daily habits that either nourish or deplete us. Even something as simple as chewing slowly or sitting down to eat without distractions can support the absorption of nutrients essential for ovulation.
There are many factors affecting fertility, but the ones we have the most control over often start in the kitchen. So as you prepare this meal, take your time. Think of it not as a chore, but as a quiet act of care that moves you closer to your goal.
Prepare your ingredients: Drain and rinse the chickpeas. If using frozen peas, defrost them. Peel the garlic and juice half a lemon.
Make the green hummus base: Add the chickpeas, peas, garlic, lemon juice, olive oil, and a pinch of salt to a food processor or high-speed blender.
Blend until smooth: Gradually add the water and blend until the hummus is smooth and creamy. Scrape down the sides as needed. Taste and adjust the seasoning if needed.
Season the mackerel: Rub the mackerel fillets with olive oil and sprinkle with za’atar, making sure they’re evenly coated.
Cook the mackerel, skin-side down: Heat a non-stick frying pan over medium heat. Place the fillets skin-side down and cook for about 2 minutes, until the skin is crisp. Gently turn the fillets and cook the other side for another 2 minutes, until cooked through.
Assemble your plate: Scatter the chopped spinach onto two plates to form a fresh bed for the fish. Spoon generous dollops of green hummus over the spinach, then place the warm mackerel fillets on top.
Season and enjoy: Finish with a final pinch of sea salt and black pepper. Serve and enjoy while the fish is still warm.
Tips and Variations
Sardines, trout, or wild salmon also work well if mackerel isn’t available.
Add a pinch of sumac or smoked paprika to the hummus for a different flavour profile.
Make extra hummus to enjoy as a snack with vegetable sticks or as a spread on rye toast.
If you prefer, gently wilt the spinach in a pan with a drizzle of olive oil for a more comforting option.
Nutritional Information (Per Serving)
If you like to keep an eye on the numbers, here’s the breakdown, but honestly, the priority here is nourishment, not maths.
Calories: 420 kcal
Protein: 28g
Fat: 25g
Carbohydrates: 18g
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