Recipe description
June 28, 2026
Meal prep cod with vegetables
Simple, fiber-rich cod with vegetables for gentle digestion.
Meal Prep Friendly
Easy Recipe
86%
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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We found the following allergens in the recipe ingredients: fish, tree_nut, sulfites
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Takes about 2 minutes.
Why this recipe fits you
- Contains fiber-rich vegetables to support gut health.
- Includes lean protein from cod and a variety of colorful plant foods.
- Simple batch-cookable meal balancing fiber, protein, and flavor.
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
Broccoli
1
cup
Carrot
1
piece
Bell Pepper
1
piece
Oil, olive
2
tablespoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Lemon juice
1
tablespoon
Instructions
1
Preheat the oven to 400°F (200°C).
2
Prepare the vegetables by washing and chopping the broccoli, carrot, and bell pepper.
3
Place the cod fillets on a baking sheet and drizzle with olive oil, lemon juice, salt, and black pepper.
4
Surround the cod with the chopped vegetables on the baking sheet.
5
Bake in the preheated oven for 15-20 minutes, until the cod is cooked through and the vegetables are tender.
6
Remove from the oven and serve warm.
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Nutrition
320 kcal
Calories
28 g
Protein
28 g
Carbohydrates
7 g
Fiber
6 g
Sugar
6 g
Fat
1.2 g
Saturated fat
0.6 g
Salt
FAQ
Is cod a good option for gut-friendly meals?
Yes. Cod is a lean protein that’s easy to digest; pairing it with a fiber-rich veggie mix helps support gut balance.
How should I store leftovers from this meal prep?
Refrigerate promptly in an airtight container; leftovers are best within 3 days.
How long does this meal keep in the fridge?
About up to 3 days for safety and quality.
Can I freeze the meal prep?
Yes. Cool, then freeze in portions; use within 2–3 months. Thaw in the fridge before reheating.
How do I reheat cod without drying it out?
Reheat gently, cover to retain moisture; in the oven at 160–180°C for 10–15 minutes, or in short bursts in the microwave.
What vegetables pair well to boost fiber and polyphenols?
Try bell peppers, broccoli, carrots, zucchini, spinach, tomatoes, and onions—a colorful mix.
Can I make this gluten-free or dairy-free?
Yes. Use olive oil instead of butter; check sauces/seasonings for gluten and dairy ingredients.
How can I flavor it without added salt?
Boost flavor with lemon zest/juice, garlic, herbs (thyme, oregano), spices (paprika), and pepper.
Is cod safe to eat during pregnancy?
Cod is low in mercury and can be eaten when fully cooked; avoid raw fish and follow general pregnancy guidelines.
Can I substitute cod with other white fish?
Yes. White fish like hake, tilapia, or pollock works; salmon offers a richer flavor.
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