Mediterranean White Fish and Zucchini Stew
Flaky cod simmered in a rich tomato, garlic, and vegetable broth packed with zucchini and sweet bell peppers. High in protein and ultra-low in fat, this recipe makes four generous meal-prep portions.
Prep
15 min
Cook
15 min
Total
30 min
Makes
4 servings
Created together. Shared with you.
Made by Karencita + Lila
Karencita 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
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
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
15 min
Cook
15 min
Total
30 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet · Saucepan · Knife and cutting board
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 8 steps complete
Next: Heat a large deep skillet or Dutch…
- 01
Heat a large deep skillet or Dutch…
Heat a large deep skillet or Dutch oven over medium heat at 350°F (175°C).
Tap card to mark done - 02
Heat olive oil in the pan for…
Heat olive oil in the pan for 1 minute until it shimmers.
Look for: it shimmers
Tap card to mark done - 03
Add diced red onion
Add diced red onion, sliced bell pepper, and minced garlic to the skillet. Saute for 4 to 5 minutes until the onion turns translucent and soft.
Look for: the onion turns translucent and soft
Tap card to mark done - 04
Add chopped zucchini
Add chopped zucchini, diced tomatoes with their juice, vegetable broth, dried oregano, and crushed red pepper flakes. Bring the mixture to a gentle boil.
Tap card to mark done - 05
Reduce heat to low
Reduce heat to low, cover the pan, and simmer for 8 minutes until the zucchini is tender-crisp.
Look for: the zucchini is tender-crisp
Tap card to mark done - 06
Cut cod fillets into 2-inch (5cm) chunks…
Cut cod fillets into 2-inch (5cm) chunks and nestle them directly into the simmering broth mixture. Cover and cook over low heat for 6 to 8 minutes until the fish is opaque throughout and flakes easily with a fork.
Look for: the fish is opaque throughout and flakes easily with a fork
Tap card to mark done - 07
Stir in fresh lemon juice and sea…
Stir in fresh lemon juice and sea salt gently to avoid breaking the fish chunks too much.
Tap card to mark done - 08
Divide into 4 equal food containers if…
Divide into 4 equal food containers if meal prepping. Allow to cool completely for 20 minutes before covering and placing in the refrigerator. Keeps well for up to 4 days.
Allow: 20 minutes
Tap card to mark done
Made this recipe?
Leave a quick rating or a cooking tip for the next woman.
Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.