Baked Cod in Mediterranean Olive Sauce with Sweet Potato Mash
Flaky cod fillets baked in a rich tomato, garlic, and green olive sauce, served alongside creamy sweet potato mash and tenderstem broccoli. A high-protein, dairy-free dish crafted for meal prep efficiency.
Prep
15 min
Cook
15 min
Total
30 min
Makes
4 servings
Created together. Shared with you.
Made by Claire + Lila
Claire 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
15 min
Cook
15 min
Total
30 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet · 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 200°C (400°F) and set aside a medium baking dish.
- 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 8 steps complete
Next: Preheat your oven to 200°C (400°F) and…
- 01
Preheat your oven to 200°C (400°F) and…
Preheat your oven to 200°C (400°F) and set aside a medium baking dish.
Tap card to mark done - 02
Peel and cut the sweet potato into…
Peel and cut the sweet potato into 2cm (0.75 inch) cubes. Place them into a steamer basket over a pot of boiling water and steam for 12 to 15 minutes until fork-tender.
Look for: fork-tender
Tap card to mark done - 03
Heat olive oil in a skillet over…
While the potatoes steam, heat olive oil in a skillet over medium heat. Add the minced garlic and sauté for 1 minute until fragrant but not browned.
Look for: fragrant but not browned
Tap card to mark done - 04
Stir in the canned chopped tomatoes
Stir in the canned chopped tomatoes, sliced green olives, and dried oregano. Bring the sauce to a gentle simmer for 5 minutes until slightly thickened.
Look for: slightly thickened
Tap card to mark done - 05
Place the raw cod fillets in the…
Place the raw cod fillets in the baking dish and spoon the warm tomato and olive sauce evenly over top. Bake in the oven for 12 to 15 minutes, or until the fish flakes easily with a fork.
Look for: the fish flakes easily with a fork
Tap card to mark done - 06
Steam the tenderstem broccoli over boiling water…
While the fish bakes, steam the tenderstem broccoli over boiling water for 4 to 5 minutes until vibrant green and tender-crisp.
Look for: vibrant green and tender-crisp
Tap card to mark done - 07
Mash the steamed sweet potato with a…
Mash the steamed sweet potato with a fork until smooth, seasoning lightly with black pepper.
Look for: smooth, seasoning lightly with black pepper
Tap card to mark done - 08
Plate one portion of sweet potato mash
Plate one portion of sweet potato mash, top with a baked cod fillet and sauce, and serve with tenderstem broccoli on the side. Allow remaining portions to cool completely before storing in airtight containers for lunch.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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