Pan-Seared Cod with Quinoa and Roasted Squash
Flaky pan-seared cod served over fluffy quinoa with roasted butternut squash and broccoli florets. A comforting, high-protein pescatarian dinner that is completely dairy-free and gentle on digestion.
Prep
15 min
Cook
25 min
Total
40 min
Makes
1 serving
Created together. Shared with you.
Made by Van + Lila
Van created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
25 min
Total
40 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet · Sheet pan · Saucepan · Colander
Time saver
Pre-cubed butternut squash from the grocery store saves prep time on busy weeknights.
Do these three things first
- 1Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 10 steps complete
Next: Preheat your oven to 400°F (200°C) and…
- 01
Preheat your oven to 400°F (200°C) and…
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
Tap card to mark done - 02
Spread 1 cup of cubed butternut squash…
Spread 1 cup of cubed butternut squash and 1 cup of broccoli florets onto the baking sheet, drizzle with 0.5 tbsp of olive oil, and season lightly with salt and pepper.
Tap card to mark done - 03
Roast the vegetables in the oven for…
Roast the vegetables in the oven for 20 to 25 minutes, flipping halfway through, until the squash is fork-tender and the broccoli edges are lightly browned.
Look for: the squash is fork-tender and the broccoli edges are lightly browned
Tap card to mark done - 04
Rinse 0
While the vegetables roast, rinse 0.25 cup of dry quinoa in a fine-mesh strainer, then place it in a small saucepan with 0.5 cup of water.
Tap card to mark done - 05
Bring the quinoa to a boil over…
Bring the quinoa to a boil over high heat, then lower heat to low, cover with a lid, and simmer for 15 minutes until liquid is absorbed; remove from heat and let sit covered for 5 minutes before fluffing with a fork.
Look for: liquid is absorbed
Tap card to mark done - 06
Pat 150g of cod fillet completely dry
Pat 150g of cod fillet completely dry with a paper towel and season both sides with salt and pepper.
Tap card to mark done - 07
Heat 0
Heat 0.5 tbsp of olive oil in a non-stick skillet over medium-high heat until shimmeringly hot.
Look for: shimmeringly hot
Tap card to mark done - 08
Carefully place the cod in the pan…
Carefully place the cod in the pan and sear without moving for 4 minutes until a golden crust forms.
Look for: a golden crust forms
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Gently flip the cod and cook for…
Gently flip the cod and cook for another 3 to 4 minutes until flaky and opaque throughout (internal temperature of 145°F / 63°C).
Look for: flaky and opaque throughout (internal temperature of 145°F / 63°C)
Tap card to mark done - 10
Plate the fluffy quinoa
Plate the fluffy quinoa, scoop the roasted squash and broccoli alongside, lay the pan-seared cod on top, and drizzle fresh lemon juice over the fish before serving immediately.
Ready when: everything is assembled and ready to enjoy
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