Olive Oil–Poached Cod w/ Fennel + Cannellini Beans

Neuroprotection through steady fuel + anti-inflammatory fats.

Calming, grounding + nervous-system supportive.

This dish is designed to quiet inflammation + stabilize brain signaling. Cod provides lean protein plus iodine + B12 for neurological function, while olive oil supplies monounsaturated fats that support neuronal membrane integrity. Cannellini beans deliver fermentable fiber that feeds beneficial gut bacteria + fennel contributes polyphenols that support digestion + gut–brain communication.

Ingredients

• 2 cod fillets

• ½ cup extra-virgin olive oil (for gentle poaching)

• 1½ cups cooked cannellini beans

• 1 small fennel bulb, thinly sliced

• 1 clove garlic, lightly smashed

• Sea salt + cracked pepper

• Fresh thyme or parsley

• Lemon zest, to finish

Benefits

• Cod → B12 + iodine support nerve signaling + thyroid–brain communication

• Olive oil → anti-inflammatory fats protect neuronal membranes

• Cannellini beans → fermentable fiber supports SCFA production + mood stability

• Fennel → polyphenols + volatile oils aid digestion + gut comfort

• Garlic → supports microbial balance + immune signaling