Recipe description
July 31, 2026
Mediterranean cod with tomatoes
A vibrant Mediterranean cod dish with tomatoes for balanced, fiber-rich everyday eating.
Mediterranean
High Protein
Omega-3 Rich
79%
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, sulfites, tree_nut
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Takes about 2 minutes.
Why this recipe fits you
- Provides protein and healthy fats from cod and olive oil.
- Includes tomatoes, garlic, basil, and lemon for plant variety and polyphenols.
- Simple, minimally processed preparation for practical everyday eating.
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
Tomato
4
piece
Oil, olive
2
tablespoon
Garlic
2
clove
Basil
1
tablespoon
Lemon juice
1
teaspoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Preheat oven to 200°C (400°F).
2
Place cod fillets in a baking dish and drizzle with olive oil, lemon juice, salt, and pepper.
3
Arrange tomato halves around the cod and scatter minced garlic over everything.
4
Bake for 15-20 minutes until cod flakes easily with a fork.
5
Garnish with fresh basil leaves before serving.
More Recipes For Your Gut
Nutrition
335 kcal
Calories
35 g
Protein
11 g
Carbohydrates
3 g
Fiber
6 g
Sugar
16 g
Fat
2.5 g
Saturated fat
1.5 g
Salt
FAQ
How many servings does this Mediterranean cod recipe make?
It makes 2 servings.
What temperature should I use to bake the cod?
Preheat the oven to 200°C (400°F).
How long should the cod bake?
Bake it for 15–20 minutes, depending on the thickness of the fillets.
How do I know when the cod is cooked?
The cod is ready when it flakes easily with a fork and is opaque in the center.
Can I use frozen cod?
Yes. Thaw it thoroughly in the refrigerator and pat it dry before baking.
Should I halve the tomatoes?
Yes. Halve the tomatoes and arrange them around the cod in the baking dish.
Can I substitute the cod?
You can use another firm white fish, adjusting the cooking time for the fillet thickness.
How should I store leftovers?
Refrigerate leftovers promptly in a covered container and eat them within 1–2 days. Reheat thoroughly before serving.
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