Recipe description
July 13, 2026
Baked cod with tomato and olives
A gut-friendly cod bake with tomatoes and olives for balance.
Easy Recipe
Quick Meal
High Protein
82%
General Gut Health Match
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We found the following allergens in the recipe ingredients: fish, sulfites, tree_nut
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Takes about 2 minutes.
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
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Cod
2
piece
Tomato
4
piece
Olive
0.5
cup
Oil, olive
2
tablespoon
Garlic
2
clove
Lemon juice
1
tablespoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Basil
2
tablespoon
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.
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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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