Pan-Seared Cod and Quinoa Mediterranean Bowl
Flaky pan-seared white cod served over fluffy lemon quinoa with tender sauteed zucchini and spinach. A bright, high-protein pescatarian dinner that is completely dairy-free and easy to make.
Prep
10 min
Cook
15 min
Total
25 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
10 min
Cook
15 min
Total
25 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Saucepan · Knife and cutting board
Time saver
Prep the quinoa in advance and store in an airtight container in the refrigerator for up to 4 days to cut dinner prep time in half.
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 4 steps complete
Next: Prepare the quinoa
- 01
Prepare the quinoa
Prepare the quinoa: In a small saucepan over high heat, bring water and quinoa to a boil. Reduce heat to low, cover with a tight-fitting lid, and simmer for 15 minutes until liquid is absorbed and quinoa is fluffy. Fluff with a fork and stir in lemon juice.
Look for: liquid is absorbed and quinoa is fluffy
Tap card to mark done - 02
Cook the vegetables
Cook the vegetables: Heat half of the olive oil in a non-stick skillet over medium-high heat (350°F / 175°C). Add diced zucchini and minced garlic, sautéing for 4 to 5 minutes until zucchini is tender and golden brown. Add baby spinach and cook for 1 to 2 minutes until just wilted. Transfer vegetables to a plate and cover loosely to keep warm.
Look for: zucchini is tender and golden brown
Tap card to mark done - 03
Pan-sear the cod
Pan-sear the cod: Wipe the skillet clean and heat remaining olive oil over medium-high heat. Season cod fillet on both sides with sea salt and black pepper. Place cod in the pan and sear for 3 to 4 minutes per side until flaky, golden, and opaque throughout (internal temperature 145°F / 63°C).
Look for: flaky, golden, and opaque throughout (internal temperature 145°F / 63°C)
Tap card to mark done - 04
Assemble and serve
Assemble and serve: Fluff quinoa into a broad dinner bowl, layer sautéed zucchini and spinach alongside, and top with the pan-seared cod. Sprinkle whole pumpkin seeds over top for crunch and serve warm.
Ready when: everything is assembled and ready to enjoy
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