Baked cod with tomato and olives

A gut-friendly cod bake with tomatoes and olives for balance.

Easy Recipe Quick Meal High Protein

Recipe description

Bright yet simple, this baked cod with tomatoes and olives pairs lean protein with plant-forward flavors. The tomatoes bring fiber and polyphenols while olives offer healthy fats and additional polyphenols, helping nourish a balanced, gut-friendly eating pattern. The dish cooks quickly in a single pan, making it easy to enjoy fiber-rich plant components alongside protein, which can support gentle digestion and everyday nutrition. Serve with a simple, balanced side to add texture and dietary variety, aligning with a balanced approach to gut health.

Published on: July 13, 2026
Baked cod with tomato and olives
Prep 15 min Cook 20 min High Effort
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Why this recipe fits you

  • Balanced with lean protein and fiber-rich vegetables for gut-friendly nutrition.
  • Includes olive oil and herbs providing polyphenols and anti-inflammatory flavor components.
  • Simple one-pan preparation with quick bake time for practicality.

Gut Health Score

🌿 Fiber diversity
50
🍇 Polyphenol density
70
🧬 Diversity support
75
🫧 Fermentation support
0

Ingredients

Cod
2 piece
Cod
Tomato
4 piece
Tomato
Olive
0.5 cup
Olive
Oil, olive
2 tablespoon
Oil, olive
Garlic
2 clove
Garlic
Lemon juice
1 tablespoon
Lemon juice
Salt
0.5 teaspoon
Salt
Black pepper
0.25 teaspoon
Black pepper
Basil
2 tablespoon
Basil

Instructions

1

Preheat oven to 200°C (400°F).

2

Slice tomatoes into wedges and mince garlic cloves.

3

In a baking dish, arrange cod fillets and surround with tomato wedges and olives.

4

Drizzle with olive oil and lemon juice, then sprinkle with minced garlic, salt, and black pepper.

5

Bake for 15-20 minutes until cod is cooked through and flakes easily.

6

Garnish with fresh basil leaves before serving.

Nutrition

314 kcal Calories
22 g Protein
18 g Carbohydrates
4 g Fiber
9 g Sugar
34 g Fat
7 g Saturated fat
2.5 g Salt

FAQ

Can I substitute olives or remove them?
Yes, you can omit olives or substitute with capers or artichokes for a similar briny note.
Can I use canned tomatoes instead of fresh?
Yes, use chopped canned tomatoes (about 400 g); you may drain some liquid if you prefer.
How do I know the cod is cooked through?
The fish should flake easily when tested with a fork; aim for an internal temperature around 63°C (145°F).
Can I bake this in a skillet on the stove instead of the oven?
Yes—sear the cod in a skillet, then add the tomatoes and olives and cook until the fish flakes.
How long does it bake?
15–20 minutes at 200°C (400°F) or until the cod flakes easily.
Is this dish suitable for a low-sodium diet?
Yes; reduce or omit the added salt and rely on lemon, garlic, and herbs for flavor.
What sides pair well with this dish?
Whole grains like brown rice or quinoa, plus steamed greens or a green salad.
How many servings does this make?
2 servings.
Can I refrigerate or freeze leftovers?
Refrigerate leftovers within 2 hours; best consumed in 2–3 days. Freezing may affect texture.

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