Thrive Zone Academy · ThriveZone Meal

Pan-Fried Cod with Vegetables

Lean white fish with crisp vegetables — easy to digest, lots of protein, few calories. Ideal as a light dinner.

🍽️ 1 serving⏱️ ~15 min active ⓘ Active vs. hands-off time🟢 easyDinner
Andreas Heumann · Pillar 2: Nutrition · ThriveZone Meals
Gebratener Kabeljau mit Gemüse - ThriveZone Meal

Nutrition per serving

41 g
Protein
44 g
Carbs
7 g
Fat
400
kcal

Ingredients

  • White fish fillet (cod, halibut or similar)180 g
  • Asparagus150 g
  • Cherry tomatoes100 g
  • Potatoes, cooked200 g
  • Olive oil5 g
  • Lemon (for juice)½
  • Fresh dill or parsleyto taste
  • Salt, pepperto taste

How to make it

  1. Heat the oil in a pan over medium-high.
  2. Season the fish with salt and pepper and place it in the pan.
  3. 3–4 minutes on one side, flip, 3–4 minutes on the other.
  4. Take the fish out and set it aside.
  5. Asparagus, tomatoes and the cooked potatoes into the same pan, 4–5 minutes.
  6. Return the fish to the pan, add the lemon juice and dill, 1–2 minutes.
🌱 Provides

Lean protein & selenium. White fish delivers plenty of protein with little fat — and is a natural source of selenium. Food first, supplement deliberately only after testing. More in the Supplement Compass →

Goes with these lessons

Why this is put together the way it is — and what to take from it for the rest of your week.

Protein in PracticeIf you improve only one thing about your nutrition, make it this: enough protein. It's the building block for … Strength training — the base that carries everythingOf the five training capacities, strength is the first. Not because big muscles are the goal — but because … Food and Sleep — what's on your plate decides your nightYou've got your light, your day and your evening handled. One lever is left, often overlooked: your plate. …
Your next step

New recipes & lessons every two weeks

The ThriveZone Meals grow piece by piece — solid recipes with real macros, tuned to the five-pillar system. Sign up and you'll get them first.

Join the newsletter

← Back to overview: All ThriveZone Meals