Baked Cod with Mediterranean Vegetables
Herb-crusted cod with cherry tomatoes, olives, artichokes, and capers — 38 g protein, 370 kcal, and one of the more reliable dietary iodine sources in the rotation.
Herb-crusted cod baked with cherry tomatoes, olives, artichokes, and capers — 38 g of protein and just 370 kcal in a Mediterranean dinner built around iodine and selenium. Ready in 30 minutes, mostly oven time.
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Thirty-eight grams of protein for three hundred and seventy calories.
Transcript & sources → All videosMr. Age is AgeGen's editorial character. Facts come from the protocol above.
Ingredients (1 serving)
- Cod fillet — 180 g
- Cherry tomatoes — 100 g
- Artichoke hearts — 60 g
- Olives — 20 g
- Capers — 1 tsp
- Olive oil — 2 tsp
- Lemon, garlic, herbs — to taste
Macros per serving
- Calories: 370 kcal
- Protein: 38 g
- Fat: 10 g
- Carbs: 22 g
- Fiber: 6 g
Key micronutrients
- Iodine: ~150 µg (from cod)
- Selenium: ~45 µg
- Potassium: ~900 mg
- Vitamin B12: ~3 µg
Why it earns a spot in the rotation
- Iodine density. Cod is one of the more reliable dietary iodine sources, a nutrient most diets under-supply once iodised-salt intake drops.
- High protein, low calorie. 38 g of protein in 370 kcal gives one of the highest protein-to-calorie ratios in the meal rotation.
- Mediterranean produce. Tomatoes, olives, and artichokes add polyphenols and healthy fats without adding much volume to the plate.
- Low effort. A single baking tray, 30 minutes, no active cooking technique to learn.
Related protocols
- Turkey-Stuffed Bell Peppers with Tomato Sauce
- Miso-Glazed Tofu with Bok Choy & Brown Rice
- Shrimp & Zucchini Pasta with Walnut Pesto
Sources
AgeGen recipes are sourced from the USDA FoodData Central database. Macros are calculated per the ingredient panel; round to the gram.
