One-Pan Mediterranean Cod with Sweet Peppers and Spinach
Flaky cod fillets pan-seared with sweet red bell peppers, cherry tomatoes, and fresh baby spinach. A bright, garlic-and-herb-infused Mediterranean meal that comes together in one pan.
Prep
15 min
Cook
15 min
Total
30 min
Makes
4 servings
Created together. Shared with you.
Made by Korey + Lila
Korey 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 HealthEveryday 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
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
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
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
Large skillet
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
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 8 steps complete
Next: Heat the olive oil in a large…
- 01
Heat the olive oil in a large…
Heat the olive oil in a large skillet over medium-high heat until it shimmers.
Look for: it shimmers
Tap card to mark done - 02
Pat the cod fillets dry
Pat the cod fillets dry with a paper towel and season both sides lightly with salt and black pepper.
Tap card to mark done - 03
Place the cod in the hot skillet
Place the cod in the hot skillet. Cook without moving for 4 minutes, until a golden crust forms and the fish releases easily from the pan.
Look for: a golden crust forms and the fish releases easily from the pan
Tap card to mark done - 04
Carefully flip the cod fillets and cook…
Carefully flip the cod fillets and cook for another 3 to 4 minutes, until the fish is opaque throughout and flakes easily with a fork. Transfer the cod to a warm plate and cover with foil.
Look for: the fish is opaque throughout and flakes easily with a fork
Tap card to mark done - 05
Reduce the heat to medium
Reduce the heat to medium. Add the red onion, red bell pepper, and garlic to the same skillet. Sauté for 3 to 4 minutes until the pepper begins to soften and the onion is translucent.
Look for: the pepper begins to soften and the onion is translucent
Tap card to mark done - 06
Stir in the cherry tomatoes and dried…
Stir in the cherry tomatoes and dried oregano. Cook for 3 minutes, allowing the tomatoes to blister slightly and release their juices.
Allow: 3 minutes
Tap card to mark done - 07
Add the baby spinach and fresh basil
Add the baby spinach and fresh basil. Toss gently for 1 to 2 minutes until the spinach is just wilted and bright green.
Look for: the spinach is just wilted and bright green
Tap card to mark done - 08
Divide the warm vegetable mixture among four…
Divide the warm vegetable mixture among four plates. Top each with a cooked cod fillet and drizzle with lemon juice before serving.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
Made this recipe?
Leave a quick rating or a cooking tip for the next woman.
Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.