Lemon Herb Cod Bowl With Quinoa and Cucumber
Pan-seared cod served over warm fluffy quinoa, crisp cucumber, and cherry tomatoes, finished with a bright lemon-olive oil dressing. A light yet satisfying Mediterranean lunch naturally low in FODMAPs.
Prep
10 min
Cook
15 min
Total
25 min
Makes
1 serving
Created together. Shared with you.
Made by Gillian + Lila
Gillian 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
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
10 min
Cook
15 min
Total
25 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Saucepan · Whisk · Mixing bowl
Time saver
Leftover cooked quinoa can be prepared in advance and stored in the refrigerator for up to 4 days for quick lunch prep.
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
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Ingredients
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Instructions
0 of 8 steps complete
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- 01
Cook 0
Cook 0.25 cup (42g) of dry quinoa in 0.5 cup (120ml) of water with a pinch of salt in a small saucepan over medium-high heat until boiling, about 3 minutes.
Look for: boiling
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Reduce heat to low
Reduce heat to low, cover, and simmer for 12 minutes until water is absorbed and grains are tender.
Look for: water is absorbed and grains are tender
Tap card to mark done - 03
Heat 1 tsp (5ml) of olive oil…
Heat 1 tsp (5ml) of olive oil in a non-stick skillet over medium-high heat at 350°F (175°C).
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Season 100g cod fillet with salt and…
Season 100g cod fillet with salt and black pepper, then place in the hot skillet.
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Sear for 3 to 4 minutes per…
Sear for 3 to 4 minutes per side 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)
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Whisk 1
In a small bowl, whisk 1.5 tsp (7.5ml) olive oil, 1 tbsp (15ml) fresh lemon juice, dried oregano, salt, and black pepper until emulsified.
Look for: emulsified
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Assemble by placing cooked quinoa in a…
Assemble by placing cooked quinoa in a bowl, topping with seared cod, diced cucumber, and halved cherry tomatoes.
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Drizzle the lemon dressing over top and…
Drizzle the lemon dressing over top and serve immediately.
Ready when: everything is assembled and ready to enjoy
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