Lemon Herb Baked Cod with Garlic Spinach
Flaky white cod baked with lemon and olive oil, served over a quick bed of garlic-sauteed spinach and white beans. A light, tender dinner that packs over 35g of protein without feeling heavy.
Prep
5 min
Cook
15 min
Total
20 min
Makes
1 serving
Created together. Shared with you.
Made by Sarah + Lila
Sarah 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
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
15 min
Total
20 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet
Time saver
Store leftovers in an airtight container in the fridge for up to 2 days.
Do these three things first
- 1Preheat your oven to 400°F (200°C) and light grease a small baking dish with a…
- 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 6 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 light grease a small baking dish with a drop of olive oil.
Tap card to mark done - 02
Pat the cod fillet dry
Pat the cod fillet dry with a paper towel and place it in the prepared baking dish. Drizzle with 1 teaspoon of olive oil, squeeze over the fresh lemon juice, and sprinkle with a pinch of salt and black pepper.
Tap card to mark done - 03
Bake in the oven for 12 to…
Bake in the oven for 12 to 15 minutes, 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)
Tap card to mark done - 04
Place a skillet over medium heat and…
While the cod bakes, place a skillet over medium heat and add the remaining 1 teaspoon of olive oil along with the minced garlic clove. Cook for 30 to 60 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 - 05
Add the rinsed white beans and fresh…
Add the rinsed white beans and fresh spinach to the skillet. Toss gently for 2 to 3 minutes until the spinach is fully wilted and the beans are warmed through.
Look for: the spinach is fully wilted and the beans are warmed through
Tap card to mark done - 06
Plate the warm spinach and white bean…
Plate the warm spinach and white bean mix, then gently lay the baked cod fillet right on top. Serve immediately with an extra lemon wedge if desired.
Ready when: everything is assembled and ready to enjoy
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