Cod pan-fried in garlic oil with lemon and parsley.

• Cod — 6 oz (1 fillet)
• Garlic-infused olive oil — 1 Tbsp
• Zucchini — 3½ oz (½)
• Green beans — 3 oz (handful)
• Lemon
• Parsley
• Sea salt & pepper

1. Pat the cod dry, season. Pan-fry in the oil over medium-high 3 minutes, undisturbed, then flip 2–3 minutes until it flakes.
2. Sauté the zucchini and beans in the pan.
3. Finish the cod with lemon and parsley.

Don't move the cod for the first 3 minutes — that's where the crust forms. If it sticks when you try to flip, it isn't ready yet; give it another 30 seconds.

Calories ≈ 345 kcal · Protein 42 g · Carbs 9 g · Fat 16 g · Fiber 3 g

Roast/pan/parchment fish cooked just to flaking; standard technique.

Gram weights are listed for each ingredient; calories are approximate estimates per serving. Ingredient amounts make the stated number of servings; leftovers are built into the week.