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One Pan Mediterranean Cod

This high protein, high fiber, one pan, and absolutely delicious dinner has become one of my new favorite dinners. From the first bite of this one pan Mediterranean cod, I knew this would become a dinner obsession. Packed with flavor and nutrients, this is a recipe worth making, and I am so excited to share it with you all!

Ingredients for your luteal phase: cod, garlic, navy beans. During the luteal phase, you want to focus on fiber-rich foods to support the large intestine in flushing out excess estrogen and consume nutrient-dense food as your body's metabolism naturally speeds up.

easy one pan mediterrean cod dinner

We’re making cod for luteal because it’s high in protein and contains high levels of iodine which helps with thyroid function. It also contains high levels of omega-3s which boosts mood, busts stress, is anti-inflamatory, and aids in progesterone production.

Garlic is filled with anti-inflammatory properties, and studies actually show that the consumption of garlic helps significantly reduce premenstrual symptoms with a confidence interval of 95%!

Navy beans are high in fiber, Vitamin B, calcium, and magnesium which are key micronutrients for this phase of your cycle and help regulate blood sugar. They are also a great source of complex carbs. High-fiber foods help the liver and large intestine flush out estrogen more effectively and complex carbs stabilize serotonin and dopamine levels to help prevent mood swings, making navy beans a great choice for the luteal phase.


One Pan Mediterranean Cod

Serves: 4 Active Time: 10 minutes Total Time: 20 minutes



  • 1 Tbsp butter

  • 4 cod filets

  • 16 oz cherry tomatoes

  • 1 shallot

  • 4 garlic cloves

  • 2 tsp harissa

  • ½ cup vegetable broth

  • ⅓ cup parsley, chopped

  • 1 can Navy beans


  1. Start by prepping the ingredients. Pat your cod dry and salt both sides. Mince your garlic, chop your shallot, and cut your parsley

  2. Start by adding butter to a pan over medium heat. Add the cod to the pan and cook for 1-2 minutes on each side. You want to sear it, but don’t worry if it’s not fully cooked as it will have more time to cook at the end.

  3. Remove the seared cod from the pan and set aside

  4. Add the cherry tomatoes to the pan, then cover and let them cook for 5 minutes over medium heat.

  5. Use your spatula to gently press on the braised tomatoes so some juice comes out. Then add the garlic, shallot, and harissa spice. Mix, turn the heat to medium low, cover, and let it cook for another 3 minutes.

  6. Add the vegetable broth, parsley, navy beans, and the seared cod back into the pan. Mix so the cod is fully covered with sauce, add salt and pepper to taste.

  7. Turn the heat up until the vegetable broth is boiling. Then turn to medium low and let it cook for 3 minutes, covered.


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