Baked Cod with Lemon, Capers & Green Beans
A clean, quick fish dinner that feels lighter without feeling sparse. Cod gives you lean protein, green beans add bite and fibre, and the lemon-caper dressing makes the whole tray taste bright enough to repeat when richer meals start to feel heavy.
Prep
10 min
Cook
15 min
Total
25 min
Serves
2
Quick read
What this recipe does
Built to keep you fuller, steadier, and less snacky after eating.
Why it fits PCOS/PMOS goals
Higher-protein meals usually make Atlas pattern data cleaner because they soften the crash-and-crave loop common in PCOS/PMOS.
Ingredients that matter most
cod, green beans, capers
How to log it fast
Log cod first, then green beans if that was the part most likely to affect energy, cravings, or symptoms.
Ingredients
If you log this in Atlas later, start with the main ingredients below. The pattern engine cares more about the meal signal than a perfect kitchen diary.
- 2 cod fillets (approx. 160g each)
- 250g fine green beans, trimmed
- 2 tbsp capers, drained and roughly chopped
- Zest and juice of 1 lemon
- 2 garlic cloves, minced
- 2 tbsp extra virgin olive oil
- Small bunch of flat-leaf parsley, roughly chopped
- Salt and black pepper
Method
- 1
Preheat the oven to 200°C / 180°C fan and line a baking tray with baking parchment.
- 2
Place the cod on the tray. Mix the olive oil, garlic, lemon zest, and capers, then spoon it over the fish and season well.
- 3
Bake for 12–15 minutes until the cod is opaque and flakes easily.
- 4
While the fish bakes, boil the green beans for 3–4 minutes until just tender, then drain.
- 5
Serve the cod over the green beans with the tray juices, lemon juice, and parsley over the top.
Why this works for PCOS/PMOS
Higher protein intake supports muscle maintenance and reduces insulin resistance — two of the most impactful dietary levers for managing hormonal health.
Like this recipe?
Save it and discover more personalised recommendations in the Atlas app. Log the meal, tag the ingredients that mattered, and let Atlas connect it with later energy, cravings, and mood shifts.
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