Serve up a vibrant bowl of nourishment with this spicy fertility-friendly burrito bowl—an easy, throw-together dish that’s as good for your fertility as it is for your tastebuds. It delivers three portions of colourful veggies and features flaky cod marinated in a bold, spicy sauce, all brought to life with a zingy mango salsa.

This recipe is full of ingredients that support overall health, with the added benefit of being nutritionally designed to support fertility. Whether you’re cooking for yourself or a partner, this bowl is packed with fertility-friendly nutrients.

Ingredients & Fertility Benefits of this Spicy Fertility-Friendly Burrito Bowl

• Cod fillets: A great source of lean protein and omega-3 fatty acids, which support hormone production and help reduce inflammation—both important for reproductive health.
• Spicy marinade (olive oil, cayenne pepper, cumin, coriander, salt and pepper):
  • Olive oil provides healthy monounsaturated fats that support hormone balance.
  • Cayenne pepper may help improve circulation, supporting nutrient delivery to reproductive organs.
  • Cumin & coriander are rich in antioxidants to help protect cells (including egg and sperm cells) from oxidative stress.
• Mango salsa (avocado, red onion, mango, cucumber, fresh coriander, lime juice, sea salt) –
  • Avocado is rich in folate, healthy fats and vitamin E—all vital for egg health and hormonal regulation.
  • Red onion and coriander provide antioxidants that help combat inflammation.
  • Mango is high in vitamin C, which supports hormone health and improves iron absorption.
  • Cucumber adds hydration and fibre to support gut health.
  • Lime juice is rich in vitamin C and helps brighten the salsa naturally without added sugar.
• Salad (radishes, red and white cabbage):
  • Cruciferous veggies like cabbage contain compounds that support oestrogen metabolism.
  • Radishes offer vitamin C and natural detoxification support.
• Cooked basmati brown rice: A source of slow-releasing complex carbohydrates, which help maintain steady blood sugar levels—a key factor in hormone balance and fertility.
• Greek yoghurt: Rich in protein and calcium, plus it contains probiotics to support gut health, which plays a role in hormone detoxification. Dairy-free? Use coconut yoghurt for healthy fats that support hormone production.
• Pumpkin & sunflower seeds –
  • Pumpkin seeds are packed with zinc, crucial for sperm health, testosterone production, and egg quality.
  • Sunflower seeds are rich in vitamin E and selenium, key antioxidants that protect reproductive cells.

How to Make This Spicy Fertility-Friendly Burrito Bowl

It couldn’t be easier! Just prep the elements, then layer everything up into a bowl. Before you begin, preheat the oven to 180°C (350°F) and line a baking tray with plastic-free parchment paper.

1. Flavour and bake the fish

Place the cod on the tray. In a small jug, whisk together the olive oil, cayenne pepper, cumin, coriander, salt and black pepper. Drizzle over the fish and bake for 12–15 minutes until cooked through and flaky.

2. Make the salsa

In a small bowl, combine the avocado, red onion, mango, cucumber, coriander, lime juice and sea salt. Toss gently to mix.

3. Assemble

Divide the salad, rice and salsa between serving bowls. Top with baked cod, add a generous dollop of yoghurt and finish with a sprinkle of toasted seeds.

Lunchbox Spicy Fertility-Friendly Burrito Bowl

Double up the recipe and enjoy a second portion for lunch the next day. I’m a big fan of the cook once, eat twice philosophy—it just makes so much sense. Store leftovers in separate airtight containers in the fridge for easy assembly the next day. The salsa is best made fresh, but can keep for one extra day if needed.

Salsa Tip

If you’re saving the salsa for the next day, squeeze in extra lime juice and pack it tightly in an airtight container to help prevent the avocado from browning.

I hope you love this spicy fertility-friendly burrito bowl recipe! If you make it, let me know how it turned out—I’d love to hear your thoughts in the comments below.