Recipe description
June 22, 2026
Cod with potato and carrot from the oven
A cozy baked cod dish that supports gentle digestion.
88%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from potatoes and carrots.
- Lean protein from cod supports gut-friendly meals.
- One-pan roasted dish with olive oil and vegetables.
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
Potato
4
piece
Carrot
3
piece
Oil, olive
2
tablespoon
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Lemon
1
piece
Instructions
1
Preheat the oven to 400°F (200°C).
2
Wash and peel the potatoes and carrots, then cut them into evenly sized pieces.
3
Drizzle olive oil over the vegetables and season with salt and black pepper. Toss to coat.
4
Place the seasoned vegetables in a single layer on a baking sheet.
5
Place the cod on top of the vegetables, squeeze lemon juice over the fish, and season with salt and pepper.
6
Bake in the preheated oven for 20-25 minutes, or until the cod is cooked through and the vegetables are tender.
7
Serve warm, garnished with fresh herbs if desired.
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Nutrition
450 kcal
Calories
34 g
Protein
45 g
Carbohydrates
6 g
Fiber
6 g
Sugar
16 g
Fat
2 g
Saturated fat
0.6 g
Salt
FAQ
Is cod with potatoes and carrots suitable for a low-fat diet?
Yes. Cod is lean protein and the dish uses minimal added fat; bake rather than fry to keep it light.
How long and at what temperature should I roast?
Bake at 200°C (400°F) for about 20–25 minutes, until cod flakes easily and potatoes are tender.
Can I substitute other vegetables?
Yes. You can swap carrots or potatoes for parsnips, zucchini, or bell peppers, keeping similar sizes for even cooking.
Can I make it ahead or reheat?
It’s best fresh, but you can reheat leftovers gently in the oven or microwave; avoid overcooking.
Is this gluten-free?
Yes, as prepared, it’s naturally gluten-free (assuming no gluten-containing seasonings or sauces are added).
How to know when the cod is cooked?
The flesh should be opaque and flake easily with a fork.
Can I use frozen cod?
Yes, thaw completely before baking for the best texture; pat dry before seasoning.
How to season it?
Simple seasoning like olive oil, salt, pepper, and a squeeze of lemon works well; you can add herbs like parsley or dill.
How many servings does this make?
It depends on portion size, but typically 2 portions for a small meal or 3 portions for a light serve; adjust accordingly.
Can I bake it with parchment for easy cleanup?
Yes. Line the baking tray with parchment paper or foil to prevent sticking and simplify cleanup.
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