Baked Cod with Roasted Sweet Potato and Sauteed Kale
Flaky oven-baked cod seasoned with fresh lemon and garlic, served alongside tender roasted sweet potato cubes and garlic-sauteed kale. A satisfying, dairy-free dinner rich in protein and complex carbohydrates.
Prep
15 min
Cook
15 min
Total
30 min
Makes
1 serving
Created together. Shared with you.
Made by Van + Lila
Van 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
15 min
Cook
15 min
Total
30 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet · Sheet pan · Knife and cutting board
Time saver
Store leftovers in an airtight container in the refrigerator for up to 2 days.
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 9 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
Peel 1 medium sweet potato and cut…
Peel 1 medium sweet potato and cut it into 0.5-inch (1.3cm) cubes. Toss with 0.5 tbsp of olive oil, salt, and pepper on half of the baking sheet.
Tap card to mark done - 03
Roast the sweet potato cubes for 15…
Roast the sweet potato cubes for 15 minutes.
Allow: 15 minutes
Tap card to mark done - 04
Season a 170g cod fillet with salt
Season a 170g cod fillet with salt, pepper, and 1 tbsp lemon juice. Place the cod fillet onto the other half of the baking sheet.
Tap card to mark done - 05
Return the baking sheet to the oven…
Return the baking sheet to the oven and bake for 12 to 15 minutes, until the cod is opaque and flakes easily with a fork and the sweet potato is tender.
Look for: the cod is opaque and flakes easily with a fork and the sweet potato is tender
Tap card to mark done - 06
Heat the remaining 0
While the fish bakes, heat the remaining 0.5 tbsp of olive oil in a skillet over medium heat.
Tap card to mark done - 07
Add 2 minced garlic cloves and cook…
Add 2 minced garlic cloves and cook for 30 seconds until fragrant, taking care not to burn the garlic.
Look for: fragrant, taking care not to burn the garlic
Tap card to mark done - 08
Add 2 cups of chopped kale to…
Add 2 cups of chopped kale to the skillet and cook for 3 to 5 minutes until wilted and tender-crisp.
Look for: wilted and tender-crisp
Tap card to mark done - 09
Plate the baked cod alongside the roasted…
Plate the baked cod alongside the roasted sweet potato cubes and sauteed kale. Serve immediately.
Ready when: everything is assembled and ready to enjoy
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