A Feast-Day Worthy Meal for Every Phase of Your Cycle

Whether you're celebrating the Feast of the Transfiguration or just syncing your dinner with your hormones, this flaky cod 4 ways is about to become a staple in your lenten True Femininity kitchen.

One fish. Four variations. Each one tailored to a phase of your cycle — menstrual, follicular, ovulatory, and luteal.

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Menstrual Phase Miso Butternut Squash Purée + Asian Ginger Baked Cod

Why It Works in the Menstrual Phase:

• Butternut squash : Full of beta-carotene, vitamin C, and slow-burning carbs to replenish energy
  
  

• White miso: Probiotic-rich and full of minerals like zinc and copper
  
  

• Ginger + garlic: Cramp-soothing and immune-supportive
  
  

• Coconut aminos + maple + herbs: Balance blood sugar and support mood with natural sweetness + magnesium
  
  

Serves: 2-4
Prep Time: 15 min
Cook Time: 30–40 min squash + 10 min fish
Cycle Phase: Menstrual

Asian Ginger Cod Marinade:

• ¾–1 lb cod fish fillet
  
  

• ½ tbsp maple syrup
  
  

• 1 tbsp coconut aminos
  
  

• 1 tbsp rice vinegar
  
  

• 1 tbsp avocado oil
  
  

• 1 garlic clove, grated
  
  

• ½ tsp fresh ginger, minced or grated (about ½ inch)
  
  

• ½ cup fresh parsley, finely chopped
  
  

• Sea salt + fresh pepper to taste
  
  

• Chopped cilantro or microgreens, for garnish
  
  

Miso Butternut Squash Purée:

• 1 medium butternut squash
  
  

• 2 tbsp avocado oil (for roasting)
  
  

• 1 tbsp vegan butter or olive oil (for purée)
  
  

• 1 tbsp white miso
  
  

• ¼ tsp fresh ginger, grated
  
  

• ¼ tsp sea salt, or to taste
  
  

• 1–2 tsp fresh lemon juice

 Instructions:

1. Roast the Butternut Squash:

• Preheat oven to 400°F.
  
  

• Cut squash in half lengthwise, scoop out seeds.
  
  

• Drizzle cut sides with avocado oil and sprinkle with sea salt.
  
  

• Place face down on a parchment-lined baking sheet.
  
  

• Roast for 30–40 minutes or until tender when pierced with a fork.
  
  

2. Prepare the Marinade:

• In a small bowl, combine maple syrup, coconut aminos, rice vinegar, avocado oil, garlic, ginger, and chopped parsley.
  
  

• Optional: Blend in a mini food processor for a smoother texture.
  
  

3. Marinate the Cod:

• Season cod fillets generously with sea salt and pepper.
  
  

• Place in a baking dish just large enough to hold the fish.
  
  

• Pour marinade over fillets and let sit 30–60 minutes (while squash roasts).
  
  

4. Make the Squash Purée:

• Scoop roasted squash flesh into a food processor (should yield ~1½–2 cups).
  
  

• Add vegan butter, white miso, ginger, and salt. Blend until smooth.
  
  

• Add lemon juice to taste and cover to keep warm.
  
  

5. Bake the Cod:

• Once squash is done, increase oven temp to 425°F.
  
  

• Roast the marinated cod (uncovered) for 8–10 minutes, or until just cooked through and flaking at the edges. Don’t overcook.
  
  

6. Plate & Garnish:

• Spread squash purée on each plate.
  
  

• Top with baked cod.
  
  

• Spoon a bit of pan marinade over the fish.
  
  

• Garnish with chopped cilantro and microgreens if desired.

Follicular Phase Cod in Creamy Romesco Sauce with Fresh Herbs 

Why It Works in the Follicular Phase:

• Roasted red pepper and tomato base: High in vitamin C to support iron absorption after menstruation
  
  

• Hazelnuts or almonds: Rich in vitamin E and healthy fats to support skin and hormone production
  
  

• Coconut cream: Provides satiating fats without feeling heavy
  
  

• Fresh herbs: Parsley and basil gently support digestion and natural detoxification
  
  

• Smoky, tangy flavor: Naturally energizing and uplifting during your rising estrogen phase
  
  

Serves: 4
Prep Time: 15 minutes
Cook Time: 15 minutes
Cycle Phase: Follicular

Ingredients

For the Cod:

• 2 tablespoons avocado oil (or 1 tablespoon vegan butter + 1 tablespoon avocado oil)
  
  

• 4 cod fillets (6 oz each)
  
  

• ½ teaspoon kosher salt
  
  

• ¼ teaspoon freshly ground black pepper
  
  

For the Romesco Sauce:

• 1 roasted red bell pepper (jarred or freshly roasted)
  
  

• ¼ cup hazelnuts or almonds, toasted (see instructions below)
  
  

• 1 garlic clove
  
  

• 2 tablespoons olive or avocado oil
  
  

• 1 tablespoon red wine vinegar
  
  

• ½ teaspoon smoked paprika
  
  

• Salt to taste
  
  

• 1 cup coconut cream
  
  

• 2 tablespoons chopped fresh parsley
  
  

• 2 tablespoons chopped fresh basil
  
  

• Additional parsley and basil for garnish
  
  

Instructions

1. Toast the Nuts
Place the hazelnuts or almonds in a dry skillet over medium heat. Toast for about 5 minutes, stirring frequently, until golden and fragrant. Keep a close eye on them — they can burn quickly. Once toasted, remove from heat and let cool slightly.

2. Make the Romesco Sauce
In a food processor, combine the roasted red bell pepper, toasted nuts, garlic, olive oil, red wine vinegar, smoked paprika, and a pinch of salt. Blend until smooth, scraping down the sides as needed. Taste and adjust seasoning. Set aside.

3. Sear the Cod
Heat the oil (or vegan butter/oil mix) in a large skillet over medium heat. Pat the cod fillets dry with paper towels and season both sides with salt and pepper. Sear the fillets for 3–4 minutes on the first side until lightly golden. Flip and cook an additional 2–3 minutes until cooked through and flaking. Remove the fish from the pan and set aside.

4. Prepare the Creamy Romesco Sauce
In the same pan, pour in the prepared romesco sauce and stir in the coconut cream. Bring to a gentle simmer over low heat. Stir in the chopped parsley and basil.

5. Return the Cod
Nestle the cod fillets back into the sauce. Simmer gently for 1–2 minutes, spooning the sauce over the fish until warmed through and well coated.

6. Serve
Plate the cod and spoon extra sauce over each fillet. Garnish with additional parsley and basil.
Optional: Serve over lemon herb rice, quinoa, or cauliflower mash to soak up the sauce.

Ovulatory Phase Mango Avocado Salsa over Blackened Cod 

Why It Works in the Ovulatory Phase:

• Mango: High in vitamin C and antioxidants to support skin glow, immune function, and cervical fluid production
  
  

• Avocado: Rich in healthy fats and fiber to support estrogen metabolism and satiety
  
  

• Lime + jalapeño: Light, tangy, and circulation-boosting to match the peak energy of this phase
  
  

• Cod + spices: Lean protein with metabolism-loving seasonings for natural heat and balance
  
  

• Cilantro: Naturally detoxifying, supports digestion and liver health
  
  

Serves: 4
Prep Time: 15 minutes
Cook Time: 10 minutes
Cycle Phase: Ovulatory

Ingredients

For the Blackened Cod:

• 4 cod fillets (about 6 ounces each)
  
  

• 2 tablespoons olive oil
  
  

• 2 teaspoons smoked paprika
  
  

• 1 teaspoon cayenne pepper (reduce if you prefer mild)
  
  

• 1 teaspoon garlic powder
  
  

• 1 teaspoon onion powder
  
  

• 1 teaspoon dried oregano
  
  

• 1 teaspoon dried thyme
  
  

• Salt and pepper to taste
  
  

For the Mango Avocado Salsa:

• 1 ripe mango, diced
  
  

• 1 ripe avocado, diced
  
  

• 1 small red onion, finely chopped
  
  

• 1 jalapeño, seeded and finely chopped (optional)
  
  

• Juice of 1 lime
  
  

• Salt to taste
  
  

• Fresh cilantro, chopped (for garnish)
  
  

Instructions

1. Prepare the Salsa
In a medium bowl, combine the diced mango, avocado, red onion, and jalapeño (if using).
Drizzle with lime juice and add salt to taste.
Gently toss to combine, then set aside and allow the flavors to meld while you cook the fish.

2. Make the Spice Blend
In a small bowl, mix together the smoked paprika, cayenne pepper, garlic powder, onion powder, oregano, thyme, salt, and pepper.

3. Season the Cod
Pat cod fillets dry with paper towels.
Rub olive oil over both sides of each fillet, then coat generously with the spice blend.

4. Heat the Skillet
Preheat a large skillet (preferably cast iron or stainless steel) over medium-high heat.
Allow the skillet to become hot before adding the fish — this helps develop that delicious blackened crust.

5. Cook the Cod
Add the seasoned cod fillets to the hot skillet.
Cook for about 3–4 minutes per side, or until the fish is cooked through and has a dark, crusted surface.
It should flake easily with a fork when done.

6. Plate and Top
Transfer the cod to individual plates.
Top each fillet with a generous scoop of mango avocado salsa.

7. Garnish
Sprinkle with chopped fresh cilantro and serve immediately.

Serving Suggestions

• Base Option: Serve over jasmine rice, quinoa, coconut rice, or cauliflower rice
  
  

• Pairing Ideas: Add a side of leafy greens or grilled vegetables
  
  

• Appetizer Style: Cut cod into smaller portions and serve salsa on the side as a dip
  
  

• Beverage Pairing: A crisp sparkling water with lime or a non-alcoholic mocktail works beautifully
  
  

Additional Tips

• Choose Fresh Cod: Look for firm, bright white fillets with no off odor for the best texture and flavor
  
  

• Adjust the Heat: Reduce cayenne for a milder flavor or add more jalapeño if you enjoy a kick
  
  

• Let the Salsa Rest: Allow the salsa to sit 10–15 minutes before serving to enhance its flavor
  
  

• Serve Immediately: This dish is best enjoyed fresh, while the cod is flaky and warm
  
  

• Leftover Salsa: Store extra salsa in an airtight container in the fridge for up to 2 days — it’s great on salads or wraps
  
  

Luteal Phase Golden Coconut Curry Sauce with Baked Cod 

Why It Works in the Luteal Phase:

• Turmeric + ginger: Anti-inflammatory and cramp-soothing, helping to ease PMS discomfort
  
  

• Coconut milk: Healthy, creamy fats to stabilize mood and blood sugar
  
  

• Cherry tomatoes: Adds vitamin C and gentle acidity to aid digestion
  
  

• Warming spices: Calm the nervous system and support progesterone function
  
  

• Cilantro + chili: Optional heat and detox support, perfect if tolerated in this phase
  
  

Serves: 4
Prep Time: 15 minutes
Cook Time: 25 minutes
Cycle Phase: Luteal

Ingredients

• 4 cod fillets (about 6 oz each)
  
  

• 1 tablespoon avocado oil
  
  

• 1 small onion, finely chopped
  
  

• 3 cloves garlic, minced
  
  

• 1 tablespoon fresh ginger, minced
  
  

• 1 tablespoon yellow curry powder
  
  

• 1 teaspoon ground cumin
  
  

• 1 teaspoon turmeric
  
  

• 1 can (13.5 oz) coconut milk
  
  

• 1 tablespoon fresh lime juice
  
  

• 1 teaspoon salt (adjust to taste)
  
  

• ½ teaspoon black pepper
  
  

• 1 cup cherry tomatoes, halved
  
  

• 1 small red chili, finely sliced (optional)
  
  

• Fresh cilantro, chopped (for garnish)
  
  

• Cooked basmati or jasmine rice, for serving
  
  

Instructions

1. Preheat the Oven
Preheat your oven to 400°F (200°C). Lightly oil a medium baking dish to prevent sticking.

2. Sauté the Aromatics
In a skillet over medium heat, warm the avocado oil. Sauté the chopped onion for 3–4 minutes until soft and translucent.
Stir in the garlic and ginger and cook for another minute, just until fragrant.

3. Bloom the Spices
Add curry powder, cumin, and turmeric to the skillet. Stir well and toast the spices for about 1 minute to release their full flavor.

4. Build the Sauce
Pour in the coconut milk, lime juice, salt, and pepper. Stir everything together and let it gently simmer for 2–3 minutes. The sauce should be golden and aromatic.

5. Assemble the Dish
Place the cod fillets in the prepared baking dish. Pour the curry coconut sauce over the fish, ensuring they are well coated.
Scatter the halved cherry tomatoes and sliced chili (if using) over the top.

6. Bake
Bake uncovered for 20–25 minutes, or until the cod is cooked through and flakes easily with a fork. Thicker fillets may require a few extra minutes.

7. Serve and Garnish
Carefully spoon the fish and sauce over a bed of fluffy rice. Top with fresh chopped cilantro before serving.

Notes & Tips

• Meal prep tip: Make the sauce ahead and store in the fridge for up to 3 days before baking with the fish
  
  

• Make it dairy-free: This recipe is naturally dairy-free and gluten-free
  
  

• Leftovers: Store in an airtight container for up to 2 days. Reheat gently on the stove or in the oven