Baked Cod with Steamed Greens

Symptom check-in

• POTS: None.

• Vestibular migraine: I woke up with that heavy pressure behind my left eye that I know means a migraine is either coming or already here. The vertigo was mild today but the nausea was bad enough that I skipped breakfast entirely and just lay in bed until the afternoon. By the time I felt okay enough to eat I needed something that wasn't going to set anything off.

• Lupus: None. But again I am trying to prevent any flareups by eating more fish!

Disorder safety check

Condition	Works?	Why
POTS	—	This meal doesn't specifically target POTS symptoms
Vestibular migraine	Yes	Cod is one of the safest proteins for migraine — mild, low in tyramine, no strong smell; plain steamed vegetables avoid common trigger ingredients entirely; this is about as low-risk a meal as it gets on a bad migraine day
Lupus	—	This meal doesn't specifically target lupus symptoms

Ingredients (makes 1 serving)

Cod

• 1 cod fillet, about 150 to 180g

• 1 tsp olive oil

• Salt and black pepper

• Optional: small knob of butter to finish

Greens

• 1/2 cup frozen peas

• 1/2 cup green beans, trimmed

• 1/2 cup broccoli florets

• 1/2 small zucchini, sliced into rounds

• Salt

• Small drizzle of olive oil to finish

Steps

1. Bring the cod to room temperature — Take the fish out of the fridge about 15 minutes before cooking. Cold fish straight into the oven cooks unevenly — the outside gets done before the inside catches up.

2. Bake the cod — Preheat oven to 375°F. Pat the cod completely dry and place on a lightly oiled baking dish. Drizzle with olive oil and season with salt and pepper. Bake for 12 to 15 minutes depending on thickness — the fish is done when it turns opaque all the way through and flakes easily when you press gently on the thickest part. Do not overcook it or it will turn rubbery and dry. If you want, add a small knob of butter on top in the last 2 minutes.

3. Steam the vegetables — While the cod is baking, bring a small amount of water to a boil in a saucepan with a steamer basket. Add the green beans and broccoli first as they take the longest — about 4 minutes. Add the peas and zucchini for the last 2 minutes. Everything should be just tender and still bright green. Drain and season lightly with salt and a drizzle of olive oil.

4. Plate — Spoon the greens into the center of a wide shallow bowl, spreading them out as a base. Lay the cod fillet on top. Finish with a final crack of black pepper. Keep it simple — on a migraine day less is more.