Baked Cod with White Bean and Kale Salad Best Foods to Eat on GLP-1
Baked cod paired with protein-rich white beans and fiber-packed kale is an ideal meal to support your Mounjaro or Wegovy diet goals. Avoid processed salad dressings and refined carbohydrates to keep blood sugar stable and reduce common GLP-1 side effects.
Ingredients
Main ingredients
- cod fillet (150g) 1 fillet
- canned white beans (drained and rinsed) 1 cup
- kale (stems removed) 2 cups
- red onion (thinly sliced) to taste
- lemon to taste
Seasonings/Sauce
- olive oil 1 tsp
- garlic powder to taste
- salt and black pepper to taste to taste
- lemon juice 1 tbsp
- Dijon mustard 1 tsp
Nutrition summary
Carbohydrates
53 g
45%
Protein
52 g
40%
Fat
7 g
15%
Cooking steps
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1
1. Preheat oven to 200C. Season cod with garlic powder, salt, and pepper, then drizzle with olive oil.
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2
2. Bake cod for 12-15 minutes until it flakes easily with a fork.
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3
3. Massage kale with a pinch of salt and lemon juice for 1-2 minutes until softened.
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4
4. Toss kale with white beans, red onion, and Dijon mustard.
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5
5. Plate the kale and white bean salad, top with baked cod, and finish with a squeeze of fresh lemon.
Personalized Q&A
Why is this recipe suitable for a GLP-1-focused diet?
This meal balances protein and fiber, with about 52g of protein and moderate carbohydrates, helping support steady energy intake. The cod provides lean protein, while white beans and kale add fiber for fullness. Using canned beans saves time, but rinsing them thoroughly helps reduce sodium intake. Massaging kale improves texture and makes it easier to digest, which can be helpful for maintaining consistent eating habits.
What role do white beans and kale play in the nutrition of this dish?
White beans contribute plant-based protein and carbohydrates, making up a significant portion of the 53g carbs while also adding fiber. Kale adds micronutrients and volume with minimal calories. Together, they create a balanced plate with roughly 525 kcal total. Rinsing canned beans lowers excess sodium, and massaging kale softens its fibers, improving both taste and digestibility.
How can I improve the texture and flavor of the kale salad?
Massaging kale with lemon juice and a pinch of salt for 1–2 minutes softens its structure and reduces bitterness, making it more enjoyable to eat. Adding Dijon mustard enhances flavor without extra calories. For efficiency, canned white beans are convenient—just rinse them well to reduce sodium. These simple steps help maintain a balanced, high-protein meal with about 40% of calories coming from protein.
