One-pan cod is a simple, nutritious meal that can help support your body through menopause. Hormonal shifts during this time can leave you feeling fatigued, bloated, and struggling with stubborn weight gain. The good news? The right foods can make a difference! Nutrient-dense meals support hormone balance, reduce inflammation, and keep your metabolism running efficiently. And since energy can be in short supply during perimenopause and menopause, simple, one-pan meals like this one-pan cod are a game changer.
Why One-Pan Cod Supports Hormone Health
- Supports hormone balance: Provides the right mix of protein, healthy fats, and fiber.
- Blood sugar friendly: Prevents energy crashes by combining protein with fiber-rich veggies.
- Anti-inflammatory: Uses turmeric, olive oil, and garlic to reduce inflammation.
- Energy-efficient: Minimal prep and cleanup so you can spend less time in the kitchen!
Source: Healthline
One-Pan Cod & Veggies: Fight Belly Fat & Balance Hormones
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Total Time: 35 minutes
- Yield: 2 servings 1x
Description
This One-Pan Cod & Veggies recipe is a simple, nutrient-packed meal designed to fight the menopausal middle and balance hormones. With protein-rich cod, fiber-filled veggies, and anti-inflammatory spices, this dish supports metabolism, digestion, and energy levels—all in just 30 minutes with minimal cleanup! Perfect for busy days when you need a healthy, hormone-friendly meal fast. 🍋✨
Ingredients
- 2 wild-caught cod fillets (or preferred protein)
- 2 cup broccoli florets
- 2 cup asparagus, trimmed
- 2 cup butternut squash, cubed
- 2 tbsp olive oil
- 1 tsp turmeric
- ½ tsp black pepper
- 2 cloves garlic, minced
- ½ tsp sea salt (optional)
- 1 lemon, sliced
Instructions
- Preheat oven to 400°F (200°C).
- Line a baking sheet with parchment paper.
- Arrange cod fillets in the center and surround them with broccoli, asparagus, and butternut squash.
- Drizzle olive oil evenly over the fish and veggies.
- Sprinkle turmeric, black pepper, minced garlic, and sea salt over everything.
- Place lemon slices on top of the cod.
- Roast for 20-25 minutes or until the cod is opaque and flakes easily with a fork, and the veggies are tender.
- Serve warm and enjoy!
Key Nutrients of One-Pan Cod & Veggies
This recipe is loaded with essential nutrients for hormone health:
- Protein (Cod or alternative): Helps maintain muscle mass and support metabolism.
- Cruciferous Veggies (Broccoli, Asparagus): Aid in estrogen metabolism and reduce bloating.
- Healthy Fats (Olive oil): Support hormone production and brain health.
- Anti-inflammatory Spices (Turmeric, Garlic, Black Pepper): Reduce inflammation and assist in detoxification.
- Complex Carbs (Butternut Squash): Keep blood sugar stable and boost fiber intake.
Simple Meal Prep Tips
- Batch roast veggies and protein at the start of the week for easy meals.
- Pre-chop ingredients to save time when energy is low.
- Keep hormone-supporting staples like olive oil, turmeric, and cruciferous veggies on hand.
Customizing This Recipe
- Dairy-Free & Gluten-Free: This recipe is naturally free of both!
- Vegetarian & Vegan: Swap cod for tempeh or tofu.
- More Fiber: Add chickpeas or quinoa for extra gut health support.
Lifestyle Tips to Complement Nutrition
- Pair this meal with stress-reducing habits like mindful eating or a short walk after dinner
- Hydrate with lemon water to support digestion and detoxification.
- Eat earlier in the evening to improve sleep quality and metabolic function.
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