Recipe description
July 30, 2026
Gentle Digestion Cod Carrot Lunch Plate
Gentle, gut-friendly cod and carrot lunch supporting balanced digestion.
Digestive Support
Gentle on Digestion
80%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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Takes about 2 minutes.
Why this recipe fits you
- Fiber from carrots supports digestion and fullness.
- Lean cod provides protein to help balance meals.
- Olive oil and mild flavors keep it gut-friendly and approachable.
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
2
cup
Instructions
1
Preheat oven to 180°C (350°F).
2
Place cod fillets on a baking tray lined with parchment paper.
3
Peel and slice carrots into thin rounds, then arrange around the cod.
4
Drizzle lightly with olive oil and season with salt and pepper.
5
Bake for 15–20 minutes, until cod flakes easily with a fork and carrots are tender.
6
Serve warm as a gentle, balanced lunch.
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Nutrition
320 kcal
Calories
32 g
Protein
22 g
Carbohydrates
8 g
Fiber
9 g
Sugar
11 g
Fat
2 g
Saturated fat
0.4 g
Salt
FAQ
Is this recipe gluten-free?
Yes. It’s naturally gluten-free (cod, carrots, olive oil, and seasonings). To be safe, use gluten-free sauces and avoid cross-contamination.
Can I use frozen cod instead of fresh?
Yes. Thaw completely, pat dry, and bake as directed; cooking times may vary slightly.
How do I know when the cod is cooked?
The cod should flake easily with a fork and look opaque.
Can I add other vegetables?
Yes. Other sturdy vegetables (like potatoes or zucchini) work; cut them to similar sizes and adjust the time as needed.
How do I adjust the recipe for more servings?
Multiply the ingredients proportionally and use a larger tray or multiple trays with space between pieces.
Is this good for kids?
Yes. It’s mild and tender; remove any bones and adjust the salt as needed.
What other seasonings could I try?
Lemon zest, fresh herbs (parshiperly, dill), garlic, or paprika can add flavor while keeping it gentle.
How should I store leftovers?
Refrigerate in an airtight container within 2 hours and use within 2 days; reheat gently.
Could I cook this another way (pan or air fryer)?
Yes. You can pan-sear the cod and finish in a 180°C oven, or use an air fryer; times may vary.
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