Lemon Herb Cod with Roasted Asparagus and Quinoa
Pan-seared cod paired with roasted asparagus, sweet red bell pepper, and fluffy quinoa. Brightened with fresh lemon and extra virgin olive oil for a clean, nutrient-dense dinner.
Prep
10 min
Cook
15 min
Total
25 min
Makes
1 serving
Created together. Shared with you.
Made by Amy + Lila
Amy 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
15 min
Total
25 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet · Sheet pan · Saucepan · Knife and cutting board
Time saver
For meal prep, store the lemon wedge separately to squeeze fresh right after reheating.
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 10 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
Snap the woody ends off the asparagus…
Snap the woody ends off the asparagus spears and slice the red bell pepper into thin 0.5 inch (1.25 cm) strips.
Tap card to mark done - 03
Place the asparagus and red bell pepper…
Place the asparagus and red bell pepper on the baking sheet, drizzle with half of the olive oil (0.5 tbsp / 7.5 ml), and season with a pinch of salt and black pepper.
Tap card to mark done - 04
Roast in the oven for 15 minutes…
Roast in the oven for 15 minutes until the vegetables are tender-crisp and lightly browned.
Look for: the vegetables are tender-crisp and lightly browned
Tap card to mark done - 05
Heat the remaining olive oil (0
While the vegetables roast, heat the remaining olive oil (0.5 tbsp / 7.5 ml) in a non-stick skillet over medium-high heat.
Tap card to mark done - 06
Pat the cod fillet dry
Pat the cod fillet dry with a paper towel and season both sides lightly with salt and pepper.
Tap card to mark done - 07
Place the cod fillet in the hot…
Place the cod fillet in the hot skillet and sear for 4 to 5 minutes per side, until opaque throughout and golden on the outside (internal temperature of 145°F / 63°C).
Look for: opaque throughout and golden on the outside (internal temperature of 145°F / 63°C)
Tap card to mark done - 08
Drizzle fresh lemon juice over the cod…
Drizzle fresh lemon juice over the cod during the final minute of cooking.
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Warm the cooked quinoa in a small…
Warm the cooked quinoa in a small saucepan or microwave for 1 minute.
Allow: 1 minute
Tap card to mark done - 10
Serve the pan-seared cod over warm quinoa…
Serve the pan-seared cod over warm quinoa with roasted asparagus and bell peppers alongside. Consume immediately or store in an airtight container in the refrigerator for up to 3 days.
Ready when: everything is assembled and ready to enjoy
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