Recipe description
July 21, 2026
Catalan roasted vegetables with cod
A colorful Catalan roast that supports gentle digestion and fiber diversity.
Resistant Starch
High Protein
88%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from a variety of vegetables.
- Includes olive oil and cod for balanced protein and fats.
- Colorful vegetables and herbs provide polyphenols and flavor.
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
300
piece
Capsicum, red
1
piece
Capsicum, yellow
1
piece
Zucchini
1
piece
Onion, red
1
piece
Tomato
2
piece
Oil, olive
2
tablespoon
Garlic
2
piece
Oregano
1
teaspoon
Paprika powder
1
teaspoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Parsley
2
tablespoon
Instructions
1
Preheat oven to 200°C (400°F). Prepare a baking sheet with parchment paper.
2
Cut the bell peppers, zucchini, and red onion into 2cm chunks. Cut the tomatoes into quarters. Mince the garlic.
3
In a large bowl, toss the vegetables with olive oil, oregano, paprika, salt, and black pepper until evenly coated.
4
Spread the seasoned vegetables evenly on the prepared baking sheet and roast for 20-25 minutes until tender and slightly caramelized.
5
Pat the cod fillets dry with paper towels and season both sides with salt and pepper.
6
After the vegetables have roasted for 20 minutes, place the cod fillets on top of the vegetables and return to the oven for 10-12 minutes, or until the cod is cooked through and flakes easily.
7
Remove from oven, garnish with fresh parsley, and serve immediately.
More Recipes For Your Gut
Nutrition
470 kcal
Calories
28 g
Protein
40 g
Carbohydrates
7 g
Fiber
9 g
Sugar
16 g
Fat
2 g
Saturated fat
0.6 g
Salt
FAQ
Can I substitute cod with another fish or seafood?
Yes—use a firm white fish such as hake, sole, or another cod substitute; cooking times may vary.
Can this be made vegetarian or vegan?
Yes: remove the fish, increase vegetables, or add plant proteins like chickpeas or tofu.
How long does the whole recipe take from start to finish?
About 40–50 minutes total (prep + roasting + fish cooking).
How should I store leftovers and how long will they keep?
Store in an airtight container in the fridge for up to 2 days.
Can I reduce the salt in the recipe?
Yes—reduce the salt or use a lower-sodium option.
How do I know when the cod is cooked?
The fillets should be opaque and flake easily with a fork.
What can I use if I don’t have oregano or paprika?
Use other dried herbs such as thyme or rosemary, or a pinch of chili powder.
Can I prep parts of this in advance?
Yes: chop vegetables ahead of time and refrigerate; you can roast the veggies first and add the fish later.
Is the dish gluten-free and suitable for common dietary restrictions?
Yes, it’s naturally gluten-free; just check any processed ingredients for gluten.
How many servings does this recipe yield?
2 servings.
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