Recipe description
June 20, 2026
Cod with mustard crust and vegetables
Tender cod with mustard crust and vegetables for gut-friendly dining.
85%
General Gut Health Match
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We found the following allergens in the recipe ingredients: fish, mustard, sulfites, egg, tree_nut
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Takes about 2 minutes.
Why this recipe fits you
- Includes lean protein from cod and fiber from vegetables.
- Colorful vegetables and herbs add polyphenols and dietary diversity.
- Balanced with protein, healthy fats, and plant-based fiber for gut-friendly nutrition.
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
Mustard
6
teaspoon
Bread-crumbs
0.5
cup
Oil, olive
2
tablespoon
Lemon
1
piece
Garlic
2
piece
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Mixed vegetables
2
cup
Instructions
1
Preheat the oven to 200°C (400°F).
2
In a bowl, mix the seed mustard with olive oil, salt, and black pepper.
3
Place the cod fillets on a baking sheet and spread the mustard mixture evenly over them.
4
Chop the Brussels sprouts, carrot, and zucchini into bite-sized pieces and place them around the cod.
5
Squeeze lemon juice over the cod and vegetables.
6
Bake in the preheated oven for 15-20 minutes, or until the cod is cooked through and the vegetables are tender.
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Nutrition
320 kcal
Calories
34 g
Protein
12 g
Carbohydrates
4 g
Fiber
5 g
Sugar
12 g
Fat
2 g
Saturated fat
0.9 g
Salt
FAQ
How is the mustard crust prepared?
A mustard-flavored crust is spread on the cod before baking; it adds bright flavor without heaviness.
What cooking method and time should I use?
Bake in a hot oven until the cod is opaque and flakes easily (about 180°C for 12–15 minutes).
What vegetables go well with this dish?
A mix of colorful vegetables (carrots, zucchini, peppers) works well; roast or steam them.
Can I make this gluten-free or dairy-free?
Yes—use gluten-free crust components and, if needed, skip dairy.
Can I substitute cod with another fish?
Yes—white fish like hake or pollock can work; adjust the cooking time accordingly.
Is this dish suitable for a low-fat, high-protein diet?
Cod provides high-quality protein and is lean; the overall fat level depends on the crust and oil used.
How should I store and reheat leftovers?
Refrigerate within 2 hours; store for 1–2 days; reheat gently.
What internal temperature should the cod reach?
Cook until opaque and flakes easily; aim for about 60–63°C.
What side dishes pair well?
Fiber-rich sides like whole grains or extra greens pair nicely.
Is the mustard crust spicy?
It depends on the mustard; milder varieties give a gentle flavor.
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