Recipe description
June 26, 2026
Oven-baked cod with tomato
Gentle oven-baked cod with tomato supporting gut-friendly flavors.
High Protein
Easy Recipe
Low Carb
88%
General Gut Health Match
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Overall
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We found the following allergens in the recipe ingredients: fish, tree_nut
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Takes about 2 minutes.
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
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
1
piece
Oil, olive
2
tablespoon
Salt
1
teaspoon
Black pepper
1
teaspoon
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.
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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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