Why this works on GLP-1
Cod packs 32g of lean, complete protein into a small 6-oz portion, ideal when GLP-1 meds suppress appetite and you need density without volume. The dish is low-fat and mildly seasoned, digesting easily on nausea-prone days, with a tomato-olive sauce that keeps fish moist without heavy cream or fried fats that trigger GLP-1 reflux.
Ingredients
- 2 cod fillets (6 oz each, fresh or thawed)
- 1.5 cups cherry tomatoes, halved
- 1/3 cup pitted Kalamata olives, halved
- 3 garlic cloves, thinly sliced
- 2 tablespoons capers, drained
- 2 tablespoons extra-virgin olive oil
- 1 lemon (half juiced, half sliced)
- 1 teaspoon dried oregano
- 1/2 teaspoon kosher salt
- 1/4 teaspoon black pepper
- 2 tablespoons chopped fresh parsley
Steps
- Preheat oven to 400 degrees F and lightly oil an 8x8 baking dish.
- Pat cod fillets dry with paper towels and season both sides with salt, pepper, and oregano.
- Toss cherry tomatoes, olives, capers, garlic, and 1 tablespoon olive oil in the baking dish, then nestle cod fillets on top.
- Drizzle remaining olive oil and lemon juice over the fish and lay lemon slices across each fillet.
- Bake uncovered for 16 to 18 minutes, until cod flakes easily with a fork and tomatoes have burst.
- Spoon pan juices over the cod, scatter fresh parsley on top, and serve immediately.
More GLP-1 friendly meals
High-protein Greek yogurt bowl
30g protein · 320 cal
Sheet-pan chicken thighs + roasted vegetables
45g protein · 480 cal
Pan-seared salmon + lentils
36g protein · 510 cal
Educational only — not medical or nutrition advice. Discuss diet changes with your prescriber, especially during GLP-1 dose titration when nausea and appetite shifts are common.