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Catfish Fusion Smørrebrød

Do I sometimes make this recipe just so I can say I made a Smørrebrød? Maybe - because I could call it an open-faced sandwich. Is it delicious? Absolutely. And it has 20g of protein in under 250 calories, making it a great meal when you're craving some protein but also aren't super hungry.

This recipe is perfect for the menstrual phase because of the catfish, miso, furikake During your menstrual phase, you want to focus on warm, comforting cooking methods to warm up your uterus. From the nutrition side, you want to stock up on micronutrients that are the building blocks of blood. Your hormones are at their lowest levels and energy is low, so keep your blood sugar steady with low GI foods.

Menstrual Cycle Syncing Meal: Roasted Beet Spring Salad

Catfish has high levels of B12 and Omega-3s which are two important nutrients for the menstrual phase. Vitamin B-12 energizes you and helps build healthy blood cells, and Omega-3s are great for lowering inflammation.

Miso is a phytoestrogen, as most soy-based products are, which means it mimics the effects of estrogen in our bodies. During menstrual, this is great as it can help boost mood and energy - but try to avoid soy in the later phases to ensure your body is effectively flushing out excess estrogen.

Furikake is a mixture of seaweed, kelp, and other seasonings. This is a great thing to add to your meals during menstrual because it is loaded with iron, which is key to building up blood.


Catfish Fusion Smørrebrød

Serves: 1 Active Time: 15 minutes Total Time: 15 minutes



  • 4 oz catfish filet

  • 2 tsp miso

  • 1 tsp sesame oil

  • 1/2 tsp white vinegar

  • 1 slice sourdough

  • 1 tsp mayo

  • 1/2 tsp sriracha

  • pickled jalapeno to serve

  • furikake to serve


  1. Make the marinade for the catfish by combining miso, sesame oil, and white vinegar on a large plate. Use a spoon to mix it together until uniform, then add the catfish filet to the plate and spread the mixture over both sides, rubbing it in.

  2. Add the marinaded catfish filet to an oiled skillet over medium heat. Cook for 3-4 minutes on each side, until the fish is no longer transparent, the outside is browned, and it has reached an internal temperature of 145 °F

  3. I toast my sourdough on the skillet for 3 minutes over medium-high heat to absorb some extra flavor, but that is completely optional.

  4. Mix the mayo and sriracha in a small bowl. You can play around with the ratios to get your desired spice level. Then spread it on the sourdough.

  5. Add the catfish filet on top, then top with pickled jalapeno and furikake.


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