Baked Cod with Roasted Zucchini and Quinoa
Tender baked white fish served over fluffy quinoa and caramelized roasted zucchini. A satisfying, egg-free dinner rich in lean protein to support your weight management goals.
Prep
10 min
Cook
15 min
Total
25 min
Makes
1 serving
Created together. Shared with you.
Made by Kay + Lila
Kay 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
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
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
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
Oven · Sheet pan
Time saver
Use pre-cooked batch-prepped quinoa to keep active preparation time under 10 minutes.
Do these three things first
- 1Preheat your oven to 400°F (200°C) and line a large baking sheet with parchment…
- 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 line a large baking sheet with parchment paper.
Tap card to mark done - 02
Spread diced zucchini on one side of…
Spread diced zucchini on one side of the baking sheet. Drizzle with olive oil, salt, and black pepper, tossing to coat evenly.
Tap card to mark done - 03
Place the cod fillet on the other…
Place the cod fillet on the other side of the baking sheet. Top with lemon juice, garlic powder, salt, and black pepper.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 04
Bake in the oven for 12 to…
Bake in the oven for 12 to 15 minutes, until the cod flakes easily with a fork and reaches an internal temperature of 145°F (63°C), and the zucchini is tender with lightly browned edges.
Look for: the cod flakes easily with a fork and reaches an internal temperature of 145°F (63°C), and the zucchini is tender with lightly browned edges
Tap card to mark done - 05
Combine cooked quinoa and warm water in…
While the cod and zucchini bake, combine cooked quinoa and warm water in a small microwave-safe bowl if reheating, or measure out warm cooked quinoa onto your serving plate.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Serve the baked cod over the warm…
Serve the baked cod over the warm quinoa alongside the roasted zucchini, garnished with chopped fresh parsley.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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