Greek Cod with Lemon Orzo and Kalamata Olive Salsa

Organic Meal Prep, Mediterranean Style

The hormone health research this month kept returning to the same short list: wild-caught fish, abundant fiber, and extra-virgin olive oil eaten in quantity. This plate puts all three together. Oven-baked wild-caught cod over lemon-herb gluten-free orzo with garlicky wilted kale alongside, finished with a bright Kalamata olive and cherry tomato salsa on the side. Most olive sauces get treated as garnish, spooned thin over the protein and left there, and this one is built as a proper salsa with tomatoes, red onion, parsley, and lemon so it works across every element on the plate. Seven distinct plants, seed-oil-free, 34 grams of protein, and on the table in under 30 minutes.

Ingredients

• 4.5 oz wild-caught cod
• 1.5 oz gluten-free orzo (¼ cup dry)
• 5 oz kale
• 2 oz cherry tomatoes
• 1 tbsp Kalamata olives
• 1 tbsp diced red onion
• 1 tbsp chopped parsley
• Lemon (zest and juice)
• ¼ tsp minced garlic (cod) + ½ tsp minced garlic (kale)
• ¼ tsp dried oregano
• Extra-virgin olive oil
• Sea salt and black pepper

Instructions

1. Preheat oven to 400°F. Pat the cod dry, rub with ½ tsp olive oil, ¼ tsp minced garlic, ¼ tsp dried oregano, ⅛ tsp lemon zest, ⅛ tsp sea salt, and a pinch of black pepper. Place on a parchment-lined baking sheet and bake 12 to 15 minutes until internal temperature reaches 145°F and the cod flakes easily. Rest off the heat.
2. Cook 1.5 oz gluten-free orzo in boiling water until al dente. Drain, then toss with 1 tsp olive oil, 1 tsp lemon zest, 1 tsp chopped parsley, and ¼ tsp sea salt.
3. De-stem 5 oz kale and tear into bite-sized pieces. Heat 1 tsp olive oil in a skillet over medium, add ½ tsp minced garlic, and cook 30 seconds until fragrant. Add kale and ¼ tsp sea salt and sauté 3 to 5 minutes until wilted and bright green.
4. Halve 2 oz cherry tomatoes and roughly chop 1 tbsp Kalamata olives. Combine with 1 tbsp diced red onion, 1 tbsp chopped parsley, 1 tsp lemon juice, ½ tsp olive oil, ⅛ tsp sea salt, and ⅛ tsp black pepper. Toss gently.
5. Layer the orzo and kale in the bowl. Set the cod on top, add a lemon wedge, and pack the olive salsa separately to spoon on right before eating.

A Kalamata olive salsa over wild-caught cod and lemon orzo is as old as the coastline it comes from, and oven-baked fish over greens and a grain is the kind of plate the Mediterranean has run on for generations. The wild-caught fish, olive oil, and plant variety the European Menopause and Andropause Society points to for women through perimenopause and beyond are what goes into our organic meal delivery across San Diego every Tuesday, and the connection between eating this way and hormone health through the transition is what this month's content has been built around. This is what Food is Medicine looks like on a plate. See what's on this week's menu, or learn more about our Menopausal Health Program.