Pan-Seared Cod with Lemon Quinoa and Broccoli
Flaky, golden pan-seared cod paired with tender steamed broccoli and fluffy quinoa seasoned with a touch of olive oil and fresh lemon juice. A light, high-protein pescatarian meal that is naturally dairy-free.
Prep
10 min
Cook
20 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
10 min
Cook
20 min
Total
30 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Saucepan · Colander
Time saver
Store leftovers in an airtight glass container in the refrigerator for up to 2 days; reheat gently in a skillet over low heat to preserve the fish's moisture.
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 9 steps complete
Next: Rinse 0
- 01
Rinse 0
Rinse 0.33 cup of quinoa thoroughly under cold water using a fine-mesh sieve.
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Combine the rinsed quinoa with 0
In a small saucepan over high heat, combine the rinsed quinoa with 0.66 cup of water and a pinch of salt. Bring to a boil, then turn the heat down to low, cover tightly with a lid, and simmer for 15 minutes until the water is fully absorbed and the quinoa is tender.
Look for: the water is fully absorbed and the quinoa is tender
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Remove the saucepan from the heat
Remove the saucepan from the heat, let it sit covered for 5 minutes, then fluff the quinoa with a fork and gently stir in 1 tsp of olive oil and 1 tsp of fresh lemon juice.
Allow: 5 minutes
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Place 1 cup of broccoli florets into…
While the quinoa cooks, place 1 cup of broccoli florets into a steamer basket over 1 inch (2.5cm) of boiling water. Cover and steam over medium-high heat for 5 minutes until tender-crisp and bright green.
Look for: tender-crisp and bright green
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Pat 180g of cod fillet completely dry…
Pat 180g of cod fillet completely dry using paper towels. Season both sides evenly with salt and ground black pepper.
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Heat 1 tbsp of olive oil in…
Heat 1 tbsp of olive oil in a skillet over medium-high heat for 2 minutes until hot and shimmering.
Look for: hot and shimmering
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Carefully lay the seasoned cod fillet into…
Carefully lay the seasoned cod fillet into the hot skillet. Sear undisturbed for 4 minutes until a crisp golden crust forms on the bottom.
Look for: a crisp golden crust forms on the bottom
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Flip the cod fillet gently with a…
Flip the cod fillet gently with a spatula and sear the second side for 3 to 4 minutes, until the fish flakily separates easily with a fork and reaches an internal temperature of 145°F (63°C).
Look for: the fish flakily separates easily with a fork and reaches an internal temperature of 145°F (63°C)
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Transfer the cooked cod
Transfer the cooked cod, warm quinoa, and steamed broccoli to a plate. Serve immediately.
Ready when: everything is assembled and ready to enjoy
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