Why This Supports Metabolic Health

• Cod is lean and high in protein, supporting satiety and muscle maintenance without excess energy density.
• Replacing refined carbohydrate-heavy meals with protein and fibre-rich vegetables reduces postprandial glucose and insulin excursions, limiting fat storage.
• Olives provide monounsaturated fats and polyphenols that improve lipid metabolism and reduce oxidative stress associated with insulin resistance.
• Green vegetables supply magnesium and potassium, minerals involved in glucose transport and insulin signalling.
• This dish supports glucose stability and lipid optimisation without excessive carbohydrate load.

Ingredients (Serves 2)

2 cod fillets
1 tbsp olive oil
6 olives, finely chopped
1 tbsp capers
200g green beans or broccoli
Juice of ½ lemon
Black pepper

Method

Preheat the oven to 180°C.

Place the cod fillets on a lined baking tray and drizzle with olive oil. Bake for 12–15 minutes until the fish flakes easily.

Mix chopped olives and capers to form a simple tapenade.

Steam the greens until tender but still vibrant.

Serve the cod topped with tapenade and a squeeze of lemon alongside the greens.