Recipe description
July 11, 2026
Kohlrabi mash with baked fish
Creamy Kohlrabi Mash with Baked Fish for gentle gut health
88%
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.
Your Microbiome Match
Connect your microbiome test results to see how this recipe matches your personal gut profile.
—
Microbiome match
Log in or add a microbiome test to unlock your personal recipe match based on your gut microbiome results.
Unlock your personal microbiome match
Log in or create an account to connect your test results and personalize recipe recommendations.
Alignment with Your Personal Profile
Create a free account to see how well this recipe aligns with your diets, allergies, intolerances and selected health topics.
--
Overall
Create a profile to see how this recipe matches your dietary preferences.
You indicated the following dietary preferences:
This recipe supports the following dietary preferences:
Create a profile to see how this recipe matches your selected allergies.
You indicated the following allergies:
We found the following allergens in the recipe ingredients: tree_nut
Create a profile to see how this recipe matches your selected intolerances.
You indicated the following intolerances:
We found the following intolerances in the recipe ingredients:
Create a profile to see how well the recipe aligns with selected gut-related topics such as IBS, bloating or reflux.
You indicated the following gastrointestinal conditions:
Ingredients in this recipe may be relevant to the following gastrointestinal conditions:
Create a profile to see how well the recipe aligns with your selected health objectives.
You indicated the following health objectives:
Ingredients in this recipe may be relevant to the following health objectives:
Unlock your personal recipe match
Create a free account and complete a short profile to replace these placeholders with your personal recipe scores.
✓ Save diets and preferences
✓ Check allergies and intolerances
✓ Match recipes to gut goals
✓ Save better recipe recommendations
Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from Kohlrabi and other vegetables.
- Lean protein from baked fish with healthy fats from olive oil.
- Balanced with fiber, protein, and gentle carbohydrates for gut health.
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
Kohlrabi
2
cup
Oil, olive
2
tablespoon
Fish
300
gram
Lemon
1
piece
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Instructions
1
Peel and chop the kohlrabi, then bring a pot of salted water to a boil.
2
Add the kohlrabi to the boiling water and cook until tender, about 15 minutes.
3
Meanwhile, preheat the oven to 200°C (400°F) and prepare a baking sheet.
4
Place the fish on the baking sheet, drizzle with olive oil, and season with salt and black pepper.
5
Bake the fish for about 15-20 minutes or until cooked through.
6
Once the kohlrabi is cooked, drain it and mash it until smooth. Stir in a tablespoon of olive oil and juice of half the lemon.
7
Serve the kohlrabi mash topped with the baked fish and a drizzle of olive oil and lemon juice.
More Recipes For Your Gut
Nutrition
460 kcal
Calories
34 g
Protein
28 g
Carbohydrates
7 g
Fiber
6 g
Sugar
22 g
Fat
3 g
Saturated fat
0.9 g
Salt
FAQ
What is Kohlrabi mash and why is it good for this dish?
Kohlrabi mash is a creamy puree made from the kohlrabi bulb. It’s high in fiber and plant compounds that support gut health and pairs well with baked fish for lean protein.
How do I bake the fish in this recipe?
Preheat the oven to about 180°C (350°F). Season the fish, drizzle with olive oil, and bake until just cooked through, about 12–15 minutes depending on thickness.
Can I substitute the fish with another protein?
Yes. You can use chicken, tofu, or tempeh; adjust the cooking time accordingly to ensure it’s cooked through.
Is this dish gluten-free?
Yes, as written it’s naturally gluten-free. Just avoid any gluten-containing sauces or sides.
How can I make this vegan?
Omit the fish and use a plant-based protein (e.g., baked tofu or chickpeas); season the same way and keep the olive oil and lemon.
How should I store leftovers?
Cool quickly and store in an airtight container in the fridge for 2–3 days; reheat until steaming hot.
Can I add dairy to the mash?
The mash is dairy-free by default; you can whisk in a splash of milk or cream if you like, but it changes the dish. Use dairy-free alternatives if you prefer.
What are the gut-health benefits of this dish?
Kohlrabi provides both soluble and insoluble fiber and plant compounds that support a diverse gut microbiome; fish adds minerals like selenium; olive oil and lemon contribute polyphenols.
What side dishes pair well with this?
Steamed vegetables, a small portion of fermented foods (yogurt, sauerkraut, kimchi), or a simple green salad.
Can I freeze this meal?
Freeze the mash and fish separately; texture may change after freezing. Cool completely, then freeze in airtight containers and reheat separately.
Your Gut Has a Story. Read It — Then Fix Potential Problems
Full microbiome sequencing + Gut Health Index. Metabolic pathways, diversity, keystone species. Personalized plans available (diet, supplements, diary, recipes). EU lab + Maastricht University spin-off + GDPR-safe.