Recipe description
July 26, 2026
Baked cod with tomatoes and olives
A wholesome cod bake that supports gut health and variety.
High Protein
Easy Recipe
85%
General Gut Health Match
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Overall
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We found the following allergens in the recipe ingredients: fish, tree_nut
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Takes about 2 minutes.
Why this recipe fits you
- Leans on lean protein from cod and heart-healthy fat from olive oil.
- Includes tomatoes and garlic for fiber and polyphenols.
- Simple weeknight dish with plant flavor diversity and balanced macros.
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
Basil
1
tablespoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Preheat oven to 200°C (400°F).
2
Place cod fillets in a baking dish. Season with salt and black pepper.
3
Chop tomatoes and olives, then scatter over the cod. Add sliced garlic cloves.
4
Drizzle olive oil over the top. Bake for 15-20 minutes until fish flakes easily.
5
Garnish with fresh basil before serving.
More Recipes For Your Gut
Nutrition
411 kcal
Calories
40 g
Protein
14 g
Carbohydrates
3 g
Fiber
3 g
Sugar
20 g
Fat
3.5 g
Saturated fat
1.4 g
Salt
FAQ
Can I use frozen cod?
Yes—thaw completely, pat dry, then bake 15–20 minutes or until the cod flakes easily; thicker fillets may need a few more minutes.
What is the safe internal temperature for cod?
Aim for 60–63°C (140–145°F); the flesh should be opaque and flake easily.
Can I substitute another white fish?
Yes, options like halibut, haddock, or sole work; cooking time is similar (about 15–20 minutes) and check for doneness.
Is this dish gluten-free?
Yes, it’s naturally gluten-free as written.
How can I reduce the salt?
Use less salt or omit it; choose low-sodium olives or rely on herbs for flavor.
What are good sides to serve with this?
Whole grains like quinoa or brown rice plus extra vegetables make a balanced pairing.
Can I make it ahead or for meal prep?
You can prep the ingredients up to 1 day ahead and refrigerate; bake when ready.
How should I store leftovers?
Refrigerate in an airtight container for 1–2 days; reheat gently in oven or microwave.
Can I customize with more vegetables or herbs?
Yes—add zucchini, bell peppers, or lemon zest; swap basil for parsley if you like.
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