Oven-baked cod with tomato

Gentle oven-baked cod with tomato supporting gut-friendly flavors.

High Protein Easy Recipe Low Carb

Recipe description

Low-effort, oven-baked cod with tomato offers a gentle, flavor-packed way to build a balanced meal. The lean white fish provides protein and minerals while the tomato base delivers polyphenols and plant nutrients that can support a varied, fiber-friendly plate. This recipe fits into everyday eating without fuss, encouraging mindful cooking and meal planning. Serve with a simple side of whole grains or leafy greens to further diversify plant intake. It's straightforward, adaptable, and aims to support comfortable digestion as part of a diverse, nourishing diet.

Published on: June 26, 2026
Oven-baked cod with tomato
Prep 12 min Cook 22 min High Effort
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Why this recipe fits you

  • Rich in lean protein from cod and polyphenols from tomatoes.
  • Encourages fiber-containing sides like whole grains or leafy greens.
  • Balanced with protein, healthy fats, and plant compounds that support digestion.

Gut Health Score

🌿 Fiber diversity
60
🍇 Polyphenol density
70
🧬 Diversity support
65
🫧 Fermentation support
0

Ingredients

Cod
2 piece
Cod
Tomato
1 piece
Tomato
Oil, olive
2 tablespoon
Oil, olive
Salt
1 teaspoon
Salt
Black pepper
1 teaspoon
Black pepper
fresh herbs
1 tablespoon

Instructions

1

Preheat your oven to 200°C (400°F).

2

Place the cod pieces in a baking dish.

3

Slice the tomato and place on top of the cod.

4

Drizzle with olive oil and season with salt and pepper.

5

Sprinkle fresh herbs over the top for added flavor.

6

Bake in the preheated oven for about 15-20 minutes, or until the cod is cooked through.

7

Serve hot with whole grains or leafy greens on the side.

Nutrition

320 kcal Calories
28 g Protein
14 g Carbohydrates
4 g Fiber
6 g Sugar
12 g Fat
2 g Saturated fat
0.7 g Salt

FAQ

How long and at what temperature should I bake cod with tomato?
Bake at 200°C (400°F) for 12–15 minutes, until the cod is opaque and flakes easily.
Can I substitute cod with another white fish?
Yes—firm white fish like halibut, pollock, or hake can be used; adjust the cook time a bit.
Can I use fresh tomatoes or canned tomatoes?
Both work; simmer until the sauce is saucy and seasoned.
Is this dish suitable for dairy-free and gluten-free diets?
Yes, naturally dairy-free and gluten-free if you use simple ingredients; avoid any dairy- or gluten-containing add-ins.
What are good side dishes to serve with it?
Whole grains (quinoa, brown rice) and leafy greens or steamed vegetables.
How should I store and reheat leftovers?
Refrigerate within 2 hours; 1–2 days in the fridge; reheat gently in the oven or on the stove.
Can I prepare this dish ahead of time?
You can prep the tomato base ahead; assemble and bake just before serving for best texture.
How can I prevent the cod from drying out?
Avoid overcooking; check that the internal temperature is around 60°C (140°F) or that the fish flakes easily.
Is this recipe kid-friendly or adjustable for picky eaters?
It has mild flavors; adjust seasonings to taste and serve with kid-friendly sides.

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