Lemon Herb Baked Cod with Garlic Spinach
Flaky white fish baked with lemon and herbs served over garlic-sautéed spinach. A quick, highly digestible high-protein dinner.
Prep
5 min
Cook
15 min
Total
20 min
Makes
1 serving
Created together. Shared with you.
Made by Diana + Lila
Diana 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 HealthSteadier 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
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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
15 min
Total
20 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet · Sheet pan
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 (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 8 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
Pat the cod fillet dry
Pat the cod fillet dry with a paper towel and place it on the prepared baking sheet.
Tap card to mark done - 03
Drizzle 1 teaspoon of olive oil over…
Drizzle 1 teaspoon of olive oil over the cod, sprinkle with dried oregano, sea salt, black pepper, and fresh lemon juice.
Tap card to mark done - 04
Bake in the oven at 400°F (200°C)…
Bake in the oven at 400°F (200°C) for 12 to 15 minutes, until the fish flakes easily with a fork and reaches an internal temperature of 145°F (63°C).
Look for: the fish flakes easily with a fork and reaches an internal temperature of 145°F (63°C)
Tap card to mark done - 05
Heat the remaining 1 teaspoon of olive…
While the fish bakes, heat the remaining 1 teaspoon of olive oil in a non-stick skillet over medium heat.
Tap card to mark done - 06
Add the minced garlic clove and cook…
Add the minced garlic clove and cook for 30 seconds until fragrant but not browned.
Look for: fragrant but not browned
Tap card to mark done - 07
Add the spinach and cooked quinoa to…
Add the spinach and cooked quinoa to the skillet, tossing gently for 2 to 3 minutes until the spinach is completely wilted and warm.
Look for: the spinach is completely wilted and warm
Tap card to mark done - 08
Plate the garlic spinach and quinoa mixture
Plate the garlic spinach and quinoa mixture, top with the baked cod fillet, and serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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