Lemon Herb Cod With Roasted Brussels Sprouts and Pine Nuts
Flaky white fish seared with fresh lemon and garlic, paired with crisp roasted Brussels sprouts and buttery pine nuts. Designed to be easy on digestion for a late dinner while providing high-quality protein.
Prep
10 min
Cook
18 min
Total
28 min
Makes
1 serving
Created together. Shared with you.
Made by Daniela + Lila
Daniela 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
Evening comfort
Head toward bedtime properly fed
A satisfying evening meal can make the night feel simpler. Notice whether the portion and timing fit comfortably into your sleep routine.
Notice: timing + overnight comfort
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
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
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 · 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 small baking sheet with parchment…
- 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 small baking sheet with parchment paper.
Tap card to mark done - 02
Trim and halve the Brussels sprouts
Trim and halve the Brussels sprouts, then toss them directly on the baking sheet with 1 tsp of olive oil, a pinch of sea salt, and black pepper.
Tap card to mark done - 03
Spread the Brussels sprouts in a single…
Spread the Brussels sprouts in a single layer and roast for 15 to 18 minutes until tender and browned at the edges.
Look for: tender and browned at the edges
Tap card to mark done - 04
Heat the remaining 1 tsp of olive…
Heat the remaining 1 tsp of olive oil in a non-stick skillet over medium heat.
Tap card to mark done - 05
Season the cod fillet lightly with salt…
Season the cod fillet lightly with salt and pepper, then place it in the skillet and cook for 3 to 4 minutes on the first side until golden.
Look for: golden
Tap card to mark done - 06
Flip the cod fillet
Flip the cod fillet, add the minced garlic and toasted pine nuts to the pan, and squeeze fresh lemon juice over the fish.
Tap card to mark done - 07
Cook for another 3 to 4 minutes…
Cook for another 3 to 4 minutes 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 cooked cod and roasted Brussels…
Transfer the cooked cod and roasted Brussels sprouts to a plate, pouring any remaining lemon pan juices over the fish, and serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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