Mediterranean Baked Cod with Artichokes and Capers
A flaky, protein-rich cod fillet baked with tender artichoke hearts, briny Kalamata olives, and capers. This effortless one-pan dinner is brightened with fresh lemon and savory bone broth.
The perimenopause lens
A cautious perimenopause lens
These tags explain why the recipe may appear in Lila. They are prompts for noticing your own patterns—not evidence that this meal treats a symptom.
Perimenopause symptoms and relief · Office on Women’s HealthJoint discomfort
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Record timing, severity and movement alongside meals or supplements. New, persistent or worsening pain needs clinical attention.
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Appetite changes
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One meal does not determine body weight. Look at fullness, energy and repeatable eating patterns over time instead.
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Skin changes
Look beyond one ingredient
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Track: skin changes + routine
Brain fog
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Sleep, stress, meals and symptoms overlap. Seeing them together is more useful than crediting one ingredient.
Track: focus + previous night
Before you start
Your 25-minute game plan
Gather everything first, then tap ingredients and steps as you go.
Equipment
Oven · Knife and cutting board
Time saver
Batching: The artichoke and olive base can be made in larger batches and stored in the fridge for up to 4 days, pairing beautifully with roasted chicken or mixed into a lunch salad.
Do these three things first
- 1Preheat your oven to 400°F and lightly grease a medium baking dish with olive o…
- 2Prep artichoke hearts in water (drained), tbsp capers (drained)
- 3Set out all ingredients before cooking
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
One clear step at a time
0 of 7 steps complete
Next: Preheat your oven to 400°F and lightly…
- 01
Preheat your oven to 400°F and lightly…
Preheat your oven to 400°F and lightly grease a medium baking dish with olive oil.
Tap card to mark done - 02
Pat the cod fillets dry with a…
Pat the cod fillets dry with a paper towel and place them in the center of the baking dish. Season the fish generously with salt, black pepper, and a pinch of dried oregano.
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Scatter the drained artichoke hearts
Scatter the drained artichoke hearts, Kalamata olives, and capers evenly around the fish in the dish.
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Squeeze the juice of half the lemon…
Squeeze the juice of half the lemon over the fish and vegetables. Pour the bone broth into the bottom of the dish to keep everything moist, then generously drizzle 2 tablespoons of olive oil over the entire meal.
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Slice the remaining half of the lemon…
Slice the remaining half of the lemon and lay the slices directly on top of the cod.
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Bake for 12 to 15 minutes
Bake for 12 to 15 minutes, or until the cod is completely opaque and flakes apart easily with a fork.
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Spoon the warm pan juices over the…
Spoon the warm pan juices over the fish right before serving.
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The nutrition underneath
Why this bowl holds together
White Wine Swap
White Wine Swap: Traditional Mediterranean recipes use white wine, but bone broth keeps this completely Whole30 and Paleo compliant while adding gut-healing properties.
Don't Skip the Fat
Don't Skip the Fat: Cod is incredibly lean, so the olive oil step is crucial. Healthy fats are essential for nutrient absorption and keeping your blood sugar stable through the night.
Batching
Batching: The artichoke and olive base can be made in larger batches and stored in the fridge for up to 4 days, pairing beautifully with roasted chicken or mixed into a lunch salad.
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