Recipe description
July 7, 2026
Pike-perch with kohlrabi and carrots
Fiber-rich pike-perch dish supporting gentle digestion and variety.
High Protein
92%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- High fiber from kohlrabi and carrots supports digestion.
- Colorful plant foods provide polyphenols and dietary diversity.
- Lean pike-perch provides protein with minimal processing for a balanced meal.
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
Pike-perch
2
piece
Kohlrabi
1
cup
Carrot
2
piece
Oil, olive
2
tablespoon
Salt
1
teaspoon
Black pepper
0.5
teaspoon
fresh parsley
2
tablespoon
Instructions
1
Preheat the oven to 200°C (400°F).
2
Peel and slice the kohlrabi and carrots into thin rounds.
3
Toss the sliced kohlrabi and carrots with 1 tablespoon of olive oil, salt, and black pepper in a bowl.
4
Place the kohlrabi and carrots on a baking sheet and roast in the preheated oven for 20 minutes.
5
While the vegetables are roasting, prepare the pike-perch by drizzling with the remaining olive oil and seasoning with salt and pepper.
6
After 20 minutes, add the pike-perch to the baking sheet and roast for an additional 10-15 minutes until the fish is cooked through.
7
Garnish with fresh parsley before serving.
More Recipes For Your Gut
Nutrition
260 kcal
Calories
28 g
Protein
18 g
Carbohydrates
6 g
Fiber
7 g
Sugar
6 g
Fat
1 g
Saturated fat
0.4 g
Salt
FAQ
What is Pike-perch?
Pike-perch, also called zander, is a lean white fish common in European cooking. It has a mild flavor and cooks quickly.
Why combine it with kohlrabi and carrots?
Kohlrabi is crunchy and high in fiber; carrots provide beta-carotene and more fiber; together they add fiber diversity and polyphenols.
Is this dish gut-friendly?
It centers on varied fiber and lean protein; if you have a GI condition, adjust fiber and consult a clinician; in general, it’s a balanced meal.
How can I cook Pike-perch?
Cook the fish quickly by pan-searing or baking until opaque, and pair with the vegetables; steaming or roasting are also fine.
Are substitutions okay for dietary needs?
Yes: substitute with another white fish or with tofu/tempeh for a vegetarian option; swap vegetables as desired; ensure gluten-free if needed.
How should I store leftovers?
Refrigerate for 1–2 days; reheat gently to avoid drying the fish.
What about nut or soy allergies?
The dish as described contains no nuts; check any sauces for allergens.
Is this dish kid-friendly?
Yes, with a mild fish and vegetables; adjust seasoning and remove any bones.
Can I meal-prep this for lunch?
Yes; store components separately and reheat before eating.
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