Baked Mediterranean Cod with Roasted Vegetables and Olives
Flaky white cod baked alongside sweet cherry tomatoes, sliced zucchini, garlic, and Kalamata olives. A bright, satisfying Mediterranean dinner packed with lean protein and vibrant low-carb vegetables.
Prep
10 min
Cook
18 min
Total
28 min
Makes
1 serving
Created together. Shared with you.
Made by Claudia + Lila
Claudia 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
10 min
Cook
18 min
Total
28 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Sheet pan
Time saver
For meal prep, roast double the portion of vegetables; they stay delicious in an airtight container in the fridge for up to 3 days.
Do these three things first
- 1Preheat your oven to 400°F (200°C).
- 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 8 steps complete
Next: Preheat your oven to 400°F (200°C)
- 01
Preheat your oven to 400°F (200°C)
Preheat your oven to 400°F (200°C).
Tap card to mark done - 02
Place the zucchini slices
Place the zucchini slices, cherry tomatoes, and halved Kalamata olives onto a large rimmed baking sheet.
Tap card to mark done - 03
Drizzle 0
Drizzle 0.75 tbsp of olive oil over the vegetables, scatter the minced garlic clove, and toss gently until everything is evenly coated.
Look for: everything is evenly coated
Tap card to mark done - 04
Spread the vegetables into a single layer
Spread the vegetables into a single layer, leaving a space in the center of the baking sheet.
Tap card to mark done - 05
Pat the cod fillet dry
Pat the cod fillet dry with a paper towel and place it in the center of the baking sheet.
Tap card to mark done - 06
Drizzle the lemon juice over the top…
Drizzle the lemon juice over the top of the cod fillet and sprinkle the pine nuts evenly over the vegetables and fish.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 07
Bake in the oven at 400°F (200°C)…
Bake in the oven at 400°F (200°C) for 15 to 18 minutes, or until the cod flakes easily with a fork and reaches an internal temperature of 145°F (63°C).
Look for: the cod flakes easily with a fork and reaches an internal temperature of 145°F (63°C)
Tap card to mark done - 08
Transfer the cod fillet and roasted vegetables…
Transfer the cod fillet and roasted vegetables to a plate and serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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