Steamed Cod with Garlic Spinach Best Foods to Eat on GLP-1
On Ozempic or Mounjaro, lean white fish like cod is one of the easiest proteins to digest — ideal when GLP-1 side effects like nausea and delayed gastric emptying are at their peak. Steaming preserves nutrients and requires zero added fat, keeping calories minimal while delivering 30g of protein per serving. Avoid fried fish, fish sticks, and tartar sauce loaded with sugar and fat that can upset your stomach on GLP-1. Steamed cod with wilted spinach is clean, simple, and effective.
Ingredients
Main ingredients
- cod fillet 6 oz (2 pieces)
- fresh spinach 3 cups
- garlic 3 cloves
- lemon 1
Seasonings/Sauce
- olive oil 1 tsp
- salt 0.25 tsp
- white pepper 0.25 tsp
Nutrition summary
Carbohydrates
5 g
9%
Protein
30 g
55%
Fat
7 g
29%
Cooking steps
-
1
Fill a pot with 2 inches of water and bring to a boil.
-
2
Place cod in a steamer basket, season with salt and white pepper.
-
3
Steam 8–10 minutes until fish is opaque and flakes easily.
-
4
Heat olive oil in a pan over medium heat.
-
5
Add minced garlic and sauté 30 seconds.
-
6
Add spinach and toss until just wilted, about 2 minutes.
-
7
Plate spinach first, then place steamed cod on top.
-
8
Squeeze fresh lemon juice over fish and serve immediately.
Personalized Q&A
Q. What are the key ingredients in this dish?
The key ingredients are cod fillet, fresh spinach, garlic, and lemon. These ingredients create a light, clean flavor profile and ensure the recipe is easy to digest.
Q. Is Steamed Cod with Garlic Spinach suitable for people on GLP-1 medications like Ozempic or Mounjaro?
Yes, this dish is made with lean white fish and spinach, both of which are gentle on digestion. The recipe involves steaming and minimal added fat, making it ideal for those experiencing slowed gastric emptying or nausea associated with GLP-1 medications.
Q. Are there any cooking tips for best results?
Steaming is the best cooking method to ensure digestibility, especially for those on GLP-1 medications. If cod is unavailable, you can substitute with tilapia or halibut, and it's helpful to eat slowly—aiming for about 20 minutes per meal.
Q. How many calories and how much protein does this dish provide?
Each serving contains roughly 220 calories and delivers approximately 30g of protein, making it a high-protein, low-calorie option for a balanced meal.
Q. Why is this recipe considered low in carbohydrates and sugar?
With just 5g of carbohydrates per serving and no added sugar, this recipe fits a low-carb and low-sugar dietary preference. Most of the carbohydrates come naturally from the spinach and lemon.
