Recipe description
July 19, 2026
Orange and cod salad
Bright orange and cod salad supports gentle digestion with fiber diversity.
High Protein
Leafy Greens
High Polyphenols
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, sulfites, tree_nut
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from greens and orange segments.
- Polyphenol-rich citrus and herbs along with olive oil support gut-friendly fats.
- Protein-rich cod with a light dressing keeps the meal balanced and digestion-friendly.
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
200
gram
Orange
2
piece
Oil, olive
2
tablespoon
Lettuce
2
cup
Herbs
2
tablespoon
Lemon juice
1
tablespoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Season the cod fillets with salt and pepper. Pan-fry or bake the cod until cooked through, about 4-5 minutes per side if pan-frying.
2
While the cod cooks, peel and segment the oranges, removing all pith and membranes.
3
In a small bowl, whisk together olive oil, lemon juice, and chopped fresh herbs to create the dressing.
4
Arrange the mixed salad greens on two plates. Flake the cooked cod over the greens.
5
Distribute the orange segments evenly between the two plates.
6
Drizzle the herb dressing over the salads and serve immediately.
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Nutrition
292 kcal
Calories
20 g
Protein
25 g
Carbohydrates
4 g
Fiber
12 g
Sugar
13 g
Fat
2 g
Saturated fat
1.4 g
Salt
FAQ
Can I substitute cod with another protein?
Yes. You can substitute cod with chicken breast, firm tofu, or chickpeas. Cooking times will change: chicken 5–6 min per side, firm tofu 4–5 min per side, chickpeas just heated.
How do I know when the cod is cooked?
Cod is done when it’s opaque inside and flakes easily with a fork; about 4–5 minutes per side when pan-fried.
How long do leftovers keep?
Refrigerate in an airtight container for up to 1 day. Reheat gently or serve cold.
Can I omit fresh herbs or use dried herbs?
Fresh herbs brighten the dressing, but you can use dried herbs (about 1/2 teaspoon); adjust to taste.
How many servings does this make and how do I adjust it?
Makes 2 servings. To serve more or less, scale the ingredients proportionally.
Is this suitable for meal prep or a picnic?
Yes, but add orange segments just before serving to keep greens fresh; keep the dressing separate if possible.
What allergens are in this dish?
Contains fish (cod) and citrus. If you have allergies, adjust or choose substitutes.
What are the health benefits of this salad?
Lean protein with fiber from greens and citrus polyphenols, supporting variety in a balanced diet.
Can I make a dairy-free or vegan version?
For vegan, replace cod with chickpeas or roasted tempeh and adjust the dressing accordingly.
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