Seed Crusted Cod with Braised Artichokes and Spinach
Flaky wild cod encrusted with chia and flaxseeds, served over braised artichoke hearts and tender garlic spinach. A nutrient-packed, dairy-free dinner designed for maximum fiber and clean protein.
Prep
10 min
Cook
10 min
Total
20 min
Makes
1 serving
Created together. Shared with you.
Made by Ellie + Lila
Ellie 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
10 min
Total
20 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet
Time saver
Store any leftovers in an airtight glass container in the refrigerator for up to 2 days.
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 10 steps complete
Next: Pat 180g cod fillet dry
- 01
Pat 180g cod fillet dry
Pat 180g cod fillet dry with a paper towel and season both sides lightly with salt and pepper.
Tap card to mark done - 02
Mix 15g chia seeds and 10g flaxseed…
In a small shallow bowl, mix 15g chia seeds and 10g flaxseed meal together.
Tap card to mark done - 03
Press the top surface of the cod…
Press the top surface of the cod fillet firmly into the seed mixture until evenly coated.
Look for: evenly coated
Tap card to mark done - 04
Heat 1 tsp olive oil in a…
Heat 1 tsp olive oil in a medium non-stick skillet over medium-high heat (350°F/175°C) for 1 minute.
Allow: 1 minute
Tap card to mark done - 05
Place the cod fillet seed-side down in…
Place the cod fillet seed-side down in the hot skillet and cook for 4 minutes until a crisp golden crust forms.
Look for: a crisp golden crust forms
Tap card to mark done - 06
Carefully flip the cod fillet using a…
Carefully flip the cod fillet using a spatula and cook for another 3 to 4 minutes until the fish flakes easily with a fork.
Look for: the fish flakes easily with a fork
Tap card to mark done - 07
Transfer the cooked cod to a warm…
Transfer the cooked cod to a warm plate and let rest for 2 minutes.
Allow: 2 minutes
Tap card to mark done - 08
Add 150g artichoke hearts and 100g baby…
Add 150g artichoke hearts and 100g baby spinach directly to the same hot skillet.
Tap card to mark done - 09
Pour in 1 tbsp lemon juice and…
Pour in 1 tbsp lemon juice and stir gently for 2 minutes until the spinach is fully wilted and artichoke hearts are heated through.
Look for: the spinach is fully wilted and artichoke hearts are heated through
Tap card to mark done - 10
Plate the braised artichoke hearts and spinach
Plate the braised artichoke hearts and spinach, place the seed-crusted cod on top, and serve immediately.
Ready when: everything is assembled and ready to enjoy
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