Mediterranean Baked Cod with Savory Vegetable Crust
Tender cod fillets baked under a rich, golden crust of melted mozzarella, creme fraiche, and grated carrots. It is a satisfying, high-protein meal that is low in carbs and completely free of added sugars.
Prep
15 min
Cook
30 min
Total
45 min
Makes
2 servings
Created together. Shared with you.
Made by Alla + Lila
Alla 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
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
30 min
Total
45 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet · Whisk · Mixing bowl · Knife and cutting board
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Preheat your oven to 375°F (190°C).
- 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 375°F (190°C)
- 01
Preheat your oven to 375°F (190°C)
Preheat your oven to 375°F (190°C). Lightly grease an 8-inch (20cm) square baking dish.
Tap card to mark done - 02
Pat the cod fillet dry using paper…
Pat the cod fillet dry using paper towels. Cut the fish into two equal portions. Place the portions side-by-side in the bottom of the baking dish.
Tap card to mark done - 03
Peel and finely chop the large onion
Peel and finely chop the large onion. Peel and grate the carrots using a box grater.
Tap card to mark done - 04
Heat a dry
Heat a dry, non-stick skillet over medium-high heat. Add the chopped onion and grated carrot, cooking for about 5 to 7 minutes until they are soft and slightly sweet.
Look for: they are soft and slightly sweet
Tap card to mark done - 05
Stir in the tomato paste
Stir in the tomato paste, coating the vegetables evenly, and cook for 1 minute until fragrant. Remove from heat and let cool slightly.
Look for: fragrant
Tap card to mark done - 06
Whisk together the creme fraiche
In a mixing bowl, whisk together the creme fraiche, small eggs, and grated mozzarella. Fold in the cooked vegetable mixture until combined.
Look for: combined
Tap card to mark done - 07
Spread the vegetable and cheese mixture evenly…
Spread the vegetable and cheese mixture evenly over the top of the cod fillets in the baking dish, covering them completely.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 08
Bake in the preheated oven for 25…
Bake in the preheated oven for 25 to 30 minutes, or until the topping is golden-brown and bubbling, and the fish flakes easily with a fork.
Look for: the topping is golden-brown and bubbling, and the fish flakes easily with a fork
Tap card to mark done - 09
Let rest for 5 minutes before serving…
Let rest for 5 minutes before serving to allow the savory topping to set.
Allow: 5 minutes
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