80/20 Diet
This recipe is 100% nutrient-dense whole foods including fresh fish, vegetables, herbs, and extra virgin olive oil—all anti-inflammatory ingredients rich in vitamins, minerals, and omega-3 fatty acids. There are no processed ingredients, making it an ideal '80' component of the 80/20 approach.
Anti-Inflammatory Diet
This recipe is loaded with anti-inflammatory ingredients including omega-3 rich cod, extra virgin olive oil, antioxidant-packed tomatoes, and anti-inflammatory herbs like basil, garlic, and parsley. The absence of refined sugars, processed foods, and inflammatory oils makes it an excellent choice for reducing inflammation naturally.
Clean Eating
This recipe is the epitome of clean eating, using only whole, minimally processed ingredients in their natural state—fresh fish, vegetables, herbs, and cold-pressed olive oil. With no refined sugars, artificial ingredients, or processed foods, every ingredient is recognizable and wholesome.
DASH Diet
This recipe perfectly supports the DASH Diet with its emphasis on lean fish protein, abundant vegetables, and minimal sodium from whole ingredients rather than processed foods. The potassium-rich tomatoes, heart-healthy olive oil, and use of fresh herbs and lemon for flavor instead of salt make it ideal for blood pressure management.
Diabetic Diet
This recipe is excellent for diabetic management with its low glycemic index ingredients—lean fish protein, non-starchy vegetables, and healthy fats that support stable blood sugar levels. With no refined sugars, minimal carbohydrates from vegetables, and balanced macronutrients, it won't cause blood sugar spikes.
Gluten-Free Diet
This recipe is naturally gluten-free, using only fresh fish, vegetables, herbs, and olive oil with no wheat, barley, rye, or gluten-containing ingredients. It's a safe and delicious option for those avoiding gluten while providing complete nutrition.
Heart-Healthy Diet
This recipe is exceptionally heart-healthy, featuring omega-3 rich cod, heart-protective extra virgin olive oil, and antioxidant-packed vegetables with minimal sodium from whole ingredients. The absence of saturated fats, trans fats, and processed ingredients while emphasizing fish and olive oil makes it ideal for cardiovascular protection.
Intermittent Fasting
At under 250 calories per serving with impressive lean protein content and healthy fats, this nutrient-dense meal is ideal for eating windows during intermittent fasting. The combination of omega-3 rich fish, antioxidant-packed vegetables, and heart-healthy olive oil provides sustained energy and satiety to help you feel satisfied throughout fasting periods.
Intuitive Eating
This recipe honors both satisfaction and gentle nutrition with flavorful Mediterranean ingredients that provide pleasure and nourishment without restriction or guilt. The balanced combination of protein, healthy fats, and vegetables creates a satisfying meal that respects hunger and fullness cues.
Jenny Craig
At under 250 calories per serving with balanced macronutrients from lean cod protein, healthy fats from olive oil, and complex carbohydrates from vegetables, this portion-controlled recipe fits Jenny Craig guidelines perfectly. The satisfying combination of protein and fiber-rich vegetables supports gradual weight loss while providing complete nutrition.
Low-Carb Diet
With only minimal carbohydrates from cherry tomatoes and no grains, starches, or sugars, this recipe easily stays under 15g net carbs per serving. The focus on lean protein from cod and healthy fats from olive oil and olives makes it an excellent low-carb meal option.
Low-Fat Diet
While this recipe uses olive oil, the 3 tablespoons distributed across 4 servings keeps fat content moderate at approximately 11-12g per serving, with the majority coming from heart-healthy monounsaturated fats. The emphasis on lean fish protein and abundant vegetables makes it suitable for those monitoring fat intake for cardiovascular health.
Mayo Clinic Diet
This recipe exemplifies Mayo Clinic Diet principles with its emphasis on lean fish protein, abundant vegetables, and healthy fats from olive oil in appropriate portions. At under 250 calories with no refined grains, added sugars, or processed ingredients, it supports sustainable weight loss and overall health.
Mediterranean Diet
This recipe is a quintessential Mediterranean dish, featuring wild-caught fish as the lean protein, extra virgin olive oil as the primary fat, and an abundance of fresh vegetables including tomatoes and herbs. The use of white wine, lemon, garlic, and fresh basil for flavoring instead of excessive salt perfectly aligns with Mediterranean principles, while the Kalamata olives provide heart-healthy monounsaturated fats.
MIND Diet
This recipe supports brain health with omega-3 rich fish, extra virgin olive oil as the primary fat, and antioxidant-rich vegetables and herbs. The absence of butter, cheese, and fried preparations while emphasizing fish and olive oil makes it ideal for cognitive protection and neuroprotection.
Mindful Eating
This recipe engages multiple senses with vibrant colors from red tomatoes and green herbs, varied textures from flaky fish and tender vegetables, and aromatic flavors from garlic, basil, and lemon. The whole, minimally processed ingredients encourage slow, conscious consumption and sensory appreciation.
Nutrisystem
This low-glycemic recipe supports blood sugar stability with lean fish protein, non-starchy vegetables, and healthy fats, all within the 250-400 calorie range. The absence of refined carbohydrates and high-glycemic ingredients makes it ideal for Nutrisystem's balanced approach to weight management.
Paleo Diet
This cod recipe is fully Paleo-compliant, featuring wild-caught fish, fresh vegetables, and healthy fats from olive oil and olives, with no grains, legumes, dairy, or processed ingredients. The simple preparation using whole foods and natural seasonings aligns perfectly with ancestral eating principles.
Pegan Diet
This recipe aligns with Pegan principles by featuring vegetables as the primary component with wild-caught fish as a clean protein accompaniment, healthy fats from olive oil and olives, and no dairy, gluten, or processed ingredients. The emphasis on low-glycemic vegetables and anti-inflammatory ingredients supports stable blood sugar and reduces inflammation.
South Beach Diet
This recipe is perfect for all phases of the South Beach Diet, featuring lean fish protein, healthy fats from olive oil and olives, and non-starchy vegetables with no refined carbohydrates or added sugars. The emphasis on whole foods and heart-healthy ingredients aligns with South Beach principles of improving cardiovascular health.
Weight Watchers
This recipe aligns perfectly with Weight Watchers principles, featuring lean fish protein, abundant non-starchy vegetables, and minimal added fats from heart-healthy olive oil. At under 250 calories per serving with satisfying protein and fiber, it's a nutrient-dense choice that supports weight management goals.