16:8 Diet
This nutrient-dense cod recipe is ideal for the 16:8 eating window, providing high-quality protein, healthy fats, and vegetables that deliver sustained energy and satiety. The balanced whole food ingredients help meet daily nutritional needs within the compressed timeframe.
80/20 Diet
This recipe is 100% nutrient-dense whole foods including lean fish, extra virgin olive oil, fresh herbs, and vegetables with no processed ingredients. It represents the ideal '80' portion of the 80/20 approach, providing anti-inflammatory, fiber-rich, vitamin-packed nutrition.
Ancestral Diet
This cod recipe follows Ancestral Diet principles with wild-caught seafood, healthy olive oil, and fresh vegetables and herbs while completely avoiding grains, legumes, dairy, and processed foods. The simple preparation using whole, unprocessed ingredients mirrors traditional hunter-gatherer eating patterns.
Anti-Inflammatory Diet
This cod recipe is powerfully anti-inflammatory, featuring omega-3-rich fish, extra virgin olive oil, and anti-inflammatory herbs like oregano and thyme, plus garlic and lemon. The absence of processed foods, refined sugars, and inflammatory oils makes it ideal for reducing inflammation.
Clean Eating
This recipe exemplifies clean eating with only whole, minimally processed ingredients: fresh fish, extra virgin olive oil, fresh herbs, and vegetables. Every ingredient is recognizable in its natural form with no refined sugars, artificial additives, or processed components.
DASH Diet
This recipe perfectly aligns with DASH Diet principles by featuring lean fish protein, minimal sodium (controlled at 3/4 tsp for 4 servings), and heart-healthy olive oil while using fresh herbs and lemon for flavor instead of excessive salt. The inclusion of potassium-rich vegetables like tomatoes supports the diet's cardiovascular health goals.
Diabetic Diet
This recipe is excellent for diabetic diets with virtually no carbohydrates or sugars, lean protein from cod, and healthy monounsaturated fats from olive oil that won't spike blood sugar. The low-glycemic vegetables and absence of refined carbohydrates support stable glucose levels.
Evolutionary Diet
This recipe aligns with Evolutionary Diet principles by featuring wild-caught fish, olive oil, and fresh vegetables and herbs while excluding all grains, legumes, dairy, and processed foods. The nutrient-dense, anti-inflammatory ingredients represent foods available to our hunter-gatherer ancestors.
Flexitarian Diet
This recipe exemplifies flexitarian eating with fish as a healthy animal protein option, abundant vegetables, and plant-based seasonings. The emphasis on whole foods, olive oil, and fresh herbs aligns with the diet's primarily plant-forward approach while including sustainable seafood.
Gluten-Free Diet
This recipe is naturally gluten-free, using only fresh fish, vegetables, herbs, olive oil, and lemon 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 cod recipe is exceptionally heart-healthy, featuring omega-3-rich fish, heart-protective extra virgin olive oil, and minimal sodium while avoiding saturated fats and processed ingredients. The combination of lean protein, healthy fats, and antioxidant-rich herbs supports cardiovascular health.
High-Protein Diet
This cod recipe delivers approximately 35-40 grams of high-quality lean protein per serving from the 6-ounce fish fillets, making it excellent for high-protein diets. The minimal carbohydrates and healthy fats from olive oil provide balanced nutrition while prioritizing protein intake.
Hunter-Gatherer Diet
This cod recipe is perfect for the Hunter-Gatherer Diet with wild-caught fish, olive oil, and foraged-style herbs and vegetables while avoiding all grains, legumes, dairy, and processed foods. The simple preparation reflects how prehistoric humans would have prepared fresh-caught seafood.
Intermittent Fasting
This nutrient-dense cod dish is ideal for intermittent fasting eating windows, providing high-quality lean protein, healthy fats from olive oil, and abundant vitamins from fresh herbs and vegetables. The balanced macronutrients and whole food ingredients support stable blood sugar levels and sustained energy throughout fasting periods.
Intuitive Eating
This satisfying Mediterranean cod dish honors both nutrition and pleasure, featuring flavorful herbs, bright lemon, and quality ingredients that provide nourishment without restriction. The recipe celebrates food enjoyment and natural satisfaction while supporting gentle nutrition principles.
Low-Carb Diet
This cod recipe is excellent for low-carb diets with minimal carbohydrates coming only from cherry tomatoes and lemon, keeping net carbs well under 5g per serving. The emphasis on protein-rich fish, healthy fats from olive oil, and non-starchy vegetables makes it perfectly low-carb compliant.
Mayo Clinic Diet
This cod recipe aligns with Mayo Clinic Diet principles by featuring lean fish protein, abundant vegetables, and healthy olive oil while avoiding processed foods and added sugars. The nutrient-dense, whole food ingredients support sustainable weight loss and overall health.
Mediterranean Diet
This recipe is a quintessential Mediterranean dish, featuring extra virgin olive oil as the primary fat, wild-caught fish as the lean protein, and fresh herbs like oregano and thyme. The use of lemon, garlic, cherry tomatoes, and minimal processing perfectly embodies Mediterranean coastal cooking principles while avoiding red meat, processed foods, and excessive salt.
MIND Diet
This recipe supports brain health with omega-3-rich fish, extra virgin olive oil as the primary fat, and anti-inflammatory herbs and vegetables. The absence of butter, red meat, and processed foods aligns perfectly with MIND Diet principles for cognitive protection.
Mindful Eating
This recipe is perfect for mindful eating with its variety of textures (flaky fish, juicy tomatoes), vibrant colors, and aromatic herbs that engage all the senses. The simple preparation encourages slow, conscious appreciation of fresh, whole ingredients and their natural flavors.
Paleo Diet
This cod recipe is fully Paleo-compliant, featuring wild-caught fish, fresh vegetables, herbs, and healthy olive oil while completely avoiding grains, legumes, dairy, and processed ingredients. The simple preparation with whole, unprocessed ingredients aligns perfectly with ancestral eating principles.
Paleolithic Diet
This recipe is fully Paleolithic-compliant, featuring wild-caught fish, healthy olive oil, and fresh vegetables and herbs while completely excluding grains, legumes, dairy, refined sugars, and processed foods. The whole food ingredients mirror what would have been available to pre-agricultural humans.
Pegan Diet
This recipe fits Pegan principles with wild-caught fish as a clean protein source, abundant vegetables (tomatoes, herbs), and healthy olive oil fats while avoiding dairy, gluten, and processed ingredients. The emphasis on whole foods and anti-inflammatory ingredients aligns perfectly with this plant-forward approach.
Primal Blueprint
This cod recipe perfectly follows Primal Blueprint guidelines with high-quality wild-caught fish protein, healthy olive oil fats, and abundant non-starchy vegetables and herbs. The recipe avoids all grains, legumes, refined sugars, and processed foods while emphasizing nutrient-dense whole ingredients.
Primal Diet
This recipe is fully Primal-compliant with wild-caught fish, extra virgin olive oil, fresh herbs, and vegetables while avoiding all grains, legumes, refined sugars, and processed foods. The emphasis on quality whole foods and healthy fats aligns perfectly with Primal eating principles.
South Beach Diet
This cod recipe fits all South Beach Diet phases, featuring lean fish protein, healthy olive oil fats, and non-starchy vegetables while completely avoiding refined carbohydrates, added sugars, and processed foods. The low-glycemic ingredients support stable blood sugar and heart health.
Weight Watchers
This recipe is ideal for Weight Watchers with lean cod as a zero-point protein, minimal olive oil for healthy fats, and abundant non-starchy vegetables. The dish is naturally low in calories while being satisfying and nutrient-dense, supporting weight management goals without processed ingredients.
Whole30
This recipe is fully Whole30-compliant, using only whole ingredients including wild-caught fish, extra virgin olive oil, fresh herbs, and vegetables with no added sugars, grains, legumes, or dairy. The simple preparation focuses on real, unprocessed foods that support the program's elimination principles.