White fish fillet (e.g., cod): 150 g (5 oz), Potatoes: 200 g (2 medium, peeled), 60 g Kimchi, Olive oil: 10 g (2 tsp), Garlic: 5 g (2 cloves, minced), Lemon juice: 15 ml (1 tbsp), Fresh parsley: 5 g (1 tbsp, chopped), Salt & pepper: To taste
White fish fillet (e.g., cod): 150 g (5 oz), Potatoes: 200 g (2 medium, peeled), 60 g Kimchi, Olive oil: 10 g (2 tsp), Garlic: 5 g (2 cloves, minced), Lemon juice: 15 ml (1 tbsp), Fresh parsley: 5 g (1 tbsp, chopped), Salt & pepper: To taste
1. Cook potatoes: Boil 200 g potatoes until tender. Mash with a fork and set aside. 2. Cook fish: Heat 5 g olive oil in a pan. Add 150 g fish fillet, 5 g garlic, salt to taste and 15 ml lemon juice. Cook for 4-5 minutes per side until flaky. 3. Serve: Plate fish with mashed potatoes drizzled with 5g olive oil and 60 g kimchi. Garnish with 5 g parsley. Season with salt and pepper.
This Pan-Seared Cod with Kimchi & Parsley Potatoes is a light, zesty meal that supports menopause wellness in several ways. White fish like cod is rich in lean protein and B vitamins, which help maintain muscle mass and support energy metabolism. Potatoes provide potassium and complex carbs for steady energy, while kimchi delivers probiotics that can benefit gut health and immune function. The addition of parsley, lemon, and garlic brings antioxidants and anti-inflammatory compounds, supporting heart and skin health. This dish is vibrant, satisfying, and designed to help you feel balanced and revitalized.
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