Recipe description
June 20, 2026
Cod in tomato sauce with beans
Gentle cod in tomato and bean sauce to support digestion and fiber diversity
High Fiber
90%
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
- Rich in fiber from beans and vegetables.
- Includes lean protein from cod and polyphenol-rich tomatoes.
- Balanced with protein, healthy fats, and plant diversity.
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
4
piece
Tomato sauce
12
tablespoon
White beans
1.5
cup
Onion
1
piece
Garlic
2
piece
Oil, olive
2
tablespoon
Parsley
2
tablespoon
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Instructions
1
Heat olive oil in a saucepan over medium heat.
2
Chop the onion and garlic, then add to the pan. Sauté until the onion is translucent.
3
Add the tomato sauce, kidney beans, salt, black pepper, and cilantro to the saucepan.
4
Simmer for about 10 minutes until heated through.
5
Add the cod fillets to the sauce, cover, and cook for an additional 8-10 minutes until the cod is cooked through.
6
Serve warm, garnished with extra cilantro if desired.
More Recipes For Your Gut
Nutrition
450 kcal
Calories
28 g
Protein
32 g
Carbohydrates
9 g
Fiber
6 g
Sugar
9 g
Fat
2 g
Saturated fat
0.9 g
Salt
FAQ
What are the main ingredients in Cod in Tomato Sauce with Beans?
Cod with tomatoes and beans, plus olive oil, onion, garlic, and herbs/spices for flavor; you can add peppers or leafy greens if you like.
How long does this dish take to make?
It's a quick weeknight meal, typically ready in under 30 minutes.
Is this dish gluten-free?
Yes—naturally gluten-free as long as you use gluten-free ingredients for any added sauces or stock.
Can I make it vegetarian or vegan?
Yes. Replace cod with extra beans, or use firm tofu/tempeh for protein.
How should I store leftovers?
Store in an airtight container in the fridge for 2–3 days; reheat gently.
What are the health benefits of this dish?
It combines lean cod protein with fiber from beans and tomato polyphenols, which may support gut health as part of a varied diet.
What should I serve it with?
Try whole grains like brown rice or quinoa, or crusty bread and a side salad.
Can I freeze the dish?
Yes, you can freeze leftovers; for best texture, freeze and thaw before reheating, though beans and fish can change texture.
Is this dish suitable for people with allergies (fish, dairy, etc.)?
It contains fish and is dairy-free unless you add cheese. Check other ingredients (sauces, stock) if you have other allergies.
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