Pan-Seared White Fish with Broccoli, Avocado, and Greens

Symptom check-in

• POTS: legs felt heavy and circulation sluggish earlier, but no dizziness or tachycardia

• Vestibular migraine: head felt clear, but I had that fragile “don’t push it” sensation where greasy or spicy food would have been a mistake

• Lupus: low-grade joint stiffness and a subtle inflammatory ache, especially in my hands

Disorder safety check

Condition	Safe?	Why
POTS	Yes	No blood sugar crash, no post-meal dizziness
Lupus	Helpful	Anti-inflammatory, low GI stress
Vestibular migraine	Safe	No sensory overload, no nausea

Ingredients (1 serving)

• White fish fillet (cod, haddock, or similar)

• Broccoli florets

• Mixed greens (arugula works well)

• Cucumber slices

• ½ avocado, sliced

• Mixed seeds (pumpkin, sunflower, sesame)

• Olive oil

• Salt and black pepper

How to make it (detailed)

1. Cook the broccoliSteam or boil broccoli florets until just tender - a fork should slide in easily but they should still be bright green. Drain well.

2. Sear the fish

   • Pat fish completely dry

   • Season lightly with salt and pepper

   • Heat a pan over medium with a thin layer of olive oil

   • Cook fish 3–4 minutes per side until golden and flaky

3. Build the saladIn a bowl, layer greens and cucumber. Add warm broccoli on top.

4. Add fatsArrange avocado slices and sprinkle with seeds.

5. FinishDrizzle lightly with olive oil and a pinch of salt. Keep it simple.