This fertility-friendly Mediterranean cod is cooked en papillote, which might sound fancy, but it simply means ‘fish in a bag’ or ‘cooked in parchment’—and it’s incredibly easy. No mess, no fuss, and minimal washing up!

This is my ultimate weeknight dinner when I’m short on time—it takes just 20 minutes, including prep. It’s also a fantastic weekend recipe when I want something nourishing but quick, instead of being tempted by a takeaway.

The best part? You can switch up the flavours easily. In this recipe, I’m using cod, but you can also try coley, haddock, hake, pollock, or even salmon for variety.

Why This Recipe Is Nutritionally Designed for Fertility

Every ingredient in this recipe has been chosen for its fertility-supporting benefits. Here’s why this dish is a powerhouse for optimising fertility:

Cod (or alternative white fish):

• A lean protein source that supports egg and sperm health.
• Rich in iodine, essential for thyroid function—which plays a key role in hormone balance and ovulation.
• Provides B12, which is vital for red blood cell production and DNA synthesis in early pregnancy.

Olive oil:

• A staple of the Mediterranean diet, olive oil is packed with monounsaturated fats, which support hormone production and reduce inflammation.
• Contains powerful antioxidants that help protect egg and sperm quality from oxidative stress.

Garlic & Herbs (e.g. oregano, basil, parsley, thyme):

• Loaded with antioxidants that combat inflammation and oxidative damage—both of which can negatively impact fertility.
• Herbs like parsley are high in vitamin C and iron, which are crucial for healthy ovulation and implantation.

Lemon:

• A great source of vitamin C, which helps boost iron absorption—essential for a healthy menstrual cycle.

Cherry tomatoes:

• Packed with lycopene, an antioxidant that supports sperm motility and egg health.
• Provides folate, a crucial nutrient for cell division and early fetal development.

The Mediterranean Diet & Fertility

This recipe is inspired by the Mediterranean diet, which is one of the best diets for fertility. Research has shown that following a Mediterranean-style diet can improve fertility outcomes in both men and women, especially for those undergoing IVF.

Here’s why it works:

Reduces inflammation – Chronic inflammation can affect ovulation, egg quality, and implantation. The Mediterranean diet is rich in anti-inflammatory foods like olive oil, herbs, and tomatoes.

Balances blood sugar – Stable blood sugar is essential for hormonal balance and regular ovulation. This meal combines healthy fats, protein, and slow-digesting carbs to keep blood sugar steady.

Supports gut health – A healthy gut is linked to better hormone regulation and reduced inflammation. This recipe features fibre-rich vegetables and gut-friendly extra virgin olive oil.

Boosts egg and sperm health – The diet is packed with omega-3s, antioxidants, and key vitamins that help protect and nourish reproductive cells.

Fertility-Friendly Mediterranean Cod Ingredients

Like all of my recipes, this one keeps things simple, fresh, and nutrient-packed. You’ll need just a handful of fresh ingredients and a couple of pantry staples:

• Olive oil, finely chopped herbs & garlic – To make a quick, antioxidant-rich marinade.
• Cod – Or any other firm white fish like haddock, hake, or pollock.
• Seasoning – Sea salt, cracked black pepper, and optional chilli flakes for a little heat.
• Lemon – Unwaxed, as you’ll be baking this with the fish.
• Cherry tomatoes – Vine-ripened for that juicy Mediterranean flavour.

It’s easy to switch up the flavours, which makes this such a versatile meal. In this recipe I’ve used cod, flavoured with seasoning, vine-ripened tomatoes, lemon and mediterranean herbs. You can easily try out different types of fish as well, e.g. coley, haddock, hake, pollock or salmon.

FERTILITY-FRIENDLY MEDITERRANEAN COD INGREDIENTS

Like all of my recipes, you only need a handful of fresh ingredients and one or two pantry staples to make this recipe.

• Olive oil, finely chopped herbs and garlic: To make a quick marinade for the fish.
• Cod: Two thick, skinless and boneless fillets.
• Seasoning: Sea salt, cracked black pepper, and chilli flakes if you fancy a touch of heat!
• Lemon: Unwaxed as you’ll be baking this with your fish.
• Cherry tomatoes: Vine-ripened, for a taste of the Med.

How to Make Fertility-Friendly Mediterranean Cod

This recipe couldn’t be easier—just three simple steps:

1. Make the herb dressing:

• In a small bowl, whisk together olive oil, herbs, and garlic. Set aside.

2. Prepare the cod:

• Place two pieces of plastic-free baking parchment on a tray.
• Lay one cod fillet in the centre of each piece.
• Season with salt, pepper, and chilli flakes (if using).
• Drizzle with the herb dressing, top with lemon slices, and scatter with cherry tomatoes.

3. Bake:

• Fold the parchment into sealed parcels (en papillote).
• Bake at 180°C (350°F) for 15 minutes, or until the fish is cooked through.

That’s it! Just open up the parcel and enjoy—with minimal washing up!

HOW TO MAKE FERTILITY-FRIENDLY MEDITERRANEAN COD

It couldn’t be easier to make this recipe. First, preheat the oven to 180°C (350°F), then follow these three simple steps:

1. Make the herb dressing: Place the olive oil, herbs and garlic in a small bowl and whisk to combine. Set aside.
2. Season the cod: Place two pieces of plastic-free baking parchment on a baking tray and place one fish fillet in the middle of each. Season with salt, pepper and chilli flakes (if using), drizzle with the herb mixture, top with the lemon slices and scatter with the tomatoes.
3. Bake: Fold the paper inwards on either side, then fold the ends into the centre to to make a sealed parcel. Bake for 15 minutes, or until the fish is cooked through.

That’s is! Just open up the parcel and eat your delicious, flaky cod straight off the paper – minimal washing up for this recipe!

Alternative Flavour Ideas

You can easily customise this recipe to suit your taste:

Indian-Inspired:

• Swap Mediterranean herbs for curry powder.
• Add chopped tomatoes, red onion, and fresh coriander.

Japanese-Inspired:

• Use wild salmon instead of cod.
• Replace olive oil with tamari, ginger, and miso.
• Add spring onions and coconut milk for an umami-rich twist.

Fertility-Boosting Meal Pairing Ideas

Serve your Mediterranean cod with:

• Steamed greens & quinoa – Adds fibre and plant-based protein.
• Avocado & olive oil drizzle – Extra healthy fats for hormone balance.
• Roasted sweet potatoes – Provides slow-releasing energy and beta-carotene.

This fertility-friendly Mediterranean cod is the perfect quick, delicious, and nutrient-rich meal to support egg and sperm health, hormone balance, and overall fertility.

Try it out and let me know how you customise yours in the comments below!