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.
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
Well-nourished skin
Support from the whole plate
Regular meals with enough protein, plants and fats support overall nourishment. Think consistency, not one miracle ingredient.
Notice: consistency + hydration
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 · 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
Instructions
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
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.
Tap card to mark done - 03
Scatter the drained artichoke hearts
Scatter the drained artichoke hearts, Kalamata olives, and capers evenly around the fish in the dish.
Tap card to mark done - 04
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.
Ready when: everything is assembled and ready to enjoy
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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.
Look for: the cod is completely opaque and flakes apart easily with a fork
Tap card to mark done - 07
Spoon the warm pan juices over the…
Spoon the warm pan juices over the fish right before serving.
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