Recipe description
June 26, 2026
Oven-baked fennel with cod
Gentle, fiber-rich fennel and cod for steady digestion.
92%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber and polyphenols from fennel, supporting gut health.
- Lean protein from cod helps balance digestion-friendly meals.
- Pairs well with whole grains or greens to boost fiber diversity.
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
Fennel
1
cup
Oil, olive
2
tablespoon
Lemon
1
piece
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Instructions
1
Preheat the oven to 400°F (200°C).
2
Trim and slice the fennel into wedges.
3
In a baking dish, toss fennel with olive oil, salt, and black pepper.
4
Place the cod fillets on top of the fennel and drizzle with more olive oil and the juice of one lemon.
5
Cover with foil and bake for 20-25 minutes, or until the cod is cooked through and flakes easily.
6
Remove from the oven, serve warm, and enjoy.
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Nutrition
420 kcal
Calories
34 g
Protein
20 g
Carbohydrates
5 g
Fiber
5 g
Sugar
18 g
Fat
3 g
Saturated fat
0.9 g
Salt
FAQ
What are the main ingredients in this oven-baked fennel with cod?
Fennel bulb, cod fillets, olive oil, lemon, garlic, salt and pepper, plus optional herbs. Serve with whole grains or greens.
How should I bake this dish (temp and time)?
Preheat the oven to about 190°C (375°F). Bake 15–20 minutes, or until the fennel is tender and the cod is opaque.
Can I use a different fish?
Yes, you can substitute cod with other white fish such as haddock, hake, pollock, or tilapia; adjust cooking time based on thickness.
Is fennel safe if I have digestion concerns?
Fennel provides fiber and polyphenols that can support digestion; start with a smaller portion if you’re new to fennel.
How can I make this dish vegetarian or vegan?
Replace cod with chickpeas or another plant-based protein; keep fennel and olive oil, but flavor will change.
Is this dish suitable for pregnancy?
Cod is generally low in mercury; eat as part of a varied diet and follow local guidance, limiting high-mercury fish; avoid raw fish.
How should I store leftovers?
Refrigerate within 2 hours in a covered container; store for up to 2 days; reheat gently in the oven or microwave until warmed through.
What side dish pairs well with this dish?
Whole grains like brown rice, quinoa, or barley, or greens like steamed spinach or kale to boost fiber variety.
Is this recipe gluten-free and dairy-free?
Yes, as written it’s naturally gluten-free and dairy-free, provided you choose gluten-free sides.
How can I customize the flavors (spices, herbs)?
Add lemon zest, parsley, thyme, garlic powder, chili flakes, or smoked paprika for different notes; finish with fresh lemon juice.
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