Cod Provençal Style

Inspired by the flavors of the South of France, this Cod Provençal Style dish is light, vibrant, and deeply nourishing. Tender cod is simmered with tomatoes, olives, spinach, and capers in a savory Mediterranean-style sauce that feels comforting without being heavy. It’s the kind of balanced meal that delivers plenty of flavor while still supporting a clean, protein-forward approach to eating.

Ingredients: (serves 1)

• 1 cod fillets

• 1/2 cup cherry tomatoes, halved

• 1 cups fresh spinach

• ⅓ cup Kalamata olives

• 1 tbsp capers

• 1 cloves garlic, minced

• 1 tbsp olive oil

• ½ cup tomato sauce or crushed tomatoes

• Salt and black pepper, to taste

• Optional: pinch of chili flakes or fresh thyme
  
  

Instructions:

1. Heat olive oil in a pan over medium heat.

2. Add garlic and cook for about 30 seconds until fragrant.

3. Add the cherry tomatoes and cook for 3–4 minutes until softened.

4. Stir in the tomato sauce, olives, and capers.

5. Add the cod fillets and gently simmer for about 6–8 minutes.

6. Add the spinach and cook until wilted.

7. Season with salt and black pepper.

8. Serve warm with extra herbs or cracked pepper on top.
   
   

Wellness Tip:

Cod is a lean, high-quality protein that helps support satiety and muscle maintenance, which is especially important on a GLP-1 plan. Mediterranean ingredients like olive oil, tomatoes, olives, and spinach provide antioxidants and healthy fats that support overall wellbeing while keeping the dish flavorful, satisfying, and easy to digest.

Nutritional Value:

• Protein: 32g

• Carbs: 10g

• Fats: 16g

• Fiber: 3g

• Calories: 320 kcal (for 1 serving)
  (Values may vary slightly based on exact ingredients used.)

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