Recipe description
September 22, 2026
Gentle Digestion Cod Carrot Dinner Bowl
A light, nourishing cod and carrot bowl for simple, digestion-friendly eating.
Gentle on Digestion
Digestive Support
Omega-3 Rich
80%
General Gut Health Match
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Overall
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We found the following allergens in the recipe ingredients: fish, wheat, egg, tree_nut, sulfites
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Takes about 2 minutes.
Why this recipe fits you
- Balances lean protein with vegetables, olive oil, and a whole grain.
- Provides fiber from carrots, brown rice, spinach, and parsley.
- Includes several minimally processed plant foods for added variety.
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
Carrot
3
piece
Oil, olive
1
tablespoon
Rice, brown
1
cup
Lemon juice
1
teaspoon
Spinach
2
tablespoon
Salt
1
teaspoon
Black pepper
1
teaspoon
Parsley
1
tablespoon
Instructions
1
Preheat the oven to 200°C (400°F) and line a baking tray with parchment paper.
2
Wash and peel the carrots, then cut them into even sticks. Spread them on the baking tray, drizzle with half of the olive oil, season with a pinch of salt and black pepper, and toss to coat.
3
Roast the carrots in the oven for about 20-25 minutes, turning once, until tender and lightly caramelized.
4
Meanwhile, rinse the brown rice and cook it according to package instructions until fluffy and tender.
5
Pat the cod pieces dry, season lightly with salt and black pepper, and brush with the remaining olive oil.
6
When the carrots are almost done, place the cod on the tray or a separate lined tray and bake for 10-12 minutes, until the fish is opaque and flakes easily with a fork.
7
Warm the spinach briefly in a pan or steam it until just wilted.
8
Divide the cooked brown rice between two bowls, then top with the roasted carrots, flaked cod, and wilted spinach.
9
Drizzle with lemon juice, sprinkle with fresh parsley, and serve warm as a light, balanced dinner.
More Recipes For Your Gut
Nutrition
650 kcal
Calories
40 g
Protein
88 g
Carbohydrates
9 g
Fiber
9 g
Sugar
15 g
Fat
3 g
Saturated fat
2.4 g
Salt
FAQ
How many servings does this cod and carrot bowl make?
The recipe makes 2 servings.
How long does this recipe take to prepare?
It takes about 35–45 minutes, including roasting, cooking the rice, and baking the cod.
How do I know when the cod is cooked?
The cod should be opaque and flake easily with a fork. For food safety, aim for an internal temperature of 63°C.
Can I use white rice instead of brown rice?
Yes. Use the same amount and cook it according to the package instructions.
Is this recipe gluten-free?
The listed ingredients are naturally gluten-free, but check packaged ingredients for possible cross-contamination or additives.
Can I make this bowl without dairy?
Yes. The recipe contains no dairy ingredients.
Is this meal suitable for sensitive digestion?
It is simple and lightly seasoned, but individual tolerance varies. If fiber or brown rice causes discomfort, use a smaller portion or white rice.
How should I store and reheat leftovers?
Refrigerate leftovers promptly in a covered container and use them within 1–2 days. Reheat until piping hot, and reheat only once.
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