Mediterranean Baked Cod With Tomatoes And Couscous
A quick, flavorful sheet-pan dinner featuring flaky cod and burst cherry tomatoes. Perfect for a light yet satisfying Mediterranean-inspired meal.
Prep
10 min
Cook
15 min
Total
25 min
Makes
2 servings
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 HealthEveryday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
Comfortably 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
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
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
15 min
Total
25 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Sheet pan · Saucepan · Knife and cutting board
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Preheat your oven to 400°F.
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
Instructions
0 of 5 steps complete
Next: Preheat your oven to 400°F
- 01
Preheat your oven to 400°F
Preheat your oven to 400°F. Place the cod fillets and cherry tomatoes on a rimmed baking sheet.
Tap card to mark done - 02
Drizzle the fish and tomatoes generously with…
Drizzle the fish and tomatoes generously with olive oil, then season everything with a pinch of salt, black pepper, and a sprinkle of dried oregano.
Tap card to mark done - 03
Bake for 12 to 15 minutes
Bake for 12 to 15 minutes, or until the cod flakes easily with a fork and the tomatoes begin to burst and release their juices.
Look for: the cod flakes easily with a fork and the tomatoes begin to burst and release their juices
Tap card to mark done - 04
Bring 1/2 cup of water to a…
While the fish bakes, bring 1/2 cup of water to a boil in a small saucepan. Stir in the dry whole wheat couscous, a pinch of salt, and a quick splash of olive oil. Remove from heat immediately, cover, and let it sit for 5 minutes before fluffing with a fork.
Allow: 5 minutes
Tap card to mark done - 05
Divide the fluffy couscous between two plates
Divide the fluffy couscous between two plates. Top with the baked cod, the blistered tomatoes alongside their roasting juices, and the kalamata olives. Serve with fresh lemon wedges to squeeze over the top.
Ready when: everything is assembled and ready to enjoy
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