Recipe description
September 27, 2026
Polenta with cod and tomato
Creamy polenta, tender cod, and tomato for a balanced, gut-friendly meal.
Mediterranean
Protein Rich
75%
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, milk, peanut, celery, mustard, sesame, sulfites, lupin, shellfish
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Takes about 2 minutes.
Why this recipe fits you
- Balances lean fish protein with vegetables, olive oil, and polenta.
- Provides polyphenols from tomatoes, garlic, onion, basil, and olive oil.
- Includes several plant foods while remaining practical for a simple 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
Flour, corn
120
gram
Cod
2
piece
Tomato
3
piece
Garlic
1
piece
Onion
1
piece
Oil, olive
2
tablespoon
Vegetable broth
500
cup
Cheese, parmesan
2
tablespoon
Butter
1
teaspoon
Salt
1
teaspoon
Black pepper
1
teaspoon
Basil
1
teaspoon
Instructions
1
Finely chop the onion and garlic, and dice the tomatoes.
2
Heat olive oil in a pan and sauté the onion until soft, about 4 minutes. Add garlic and cook for 1 minute.
3
Add the diced tomatoes and a pinch of salt. Simmer for 10 minutes until thickened, then stir in the basil.
4
Bring the vegetable broth to a boil, then gradually whisk in the polenta. Reduce the heat and stir until thick and creamy, about 5 minutes.
5
Stir the butter and grated parmesan into the polenta, then season with salt and pepper.
6
Pat the cod fillets dry and season with salt and pepper.
7
Heat a little olive oil in a non-stick pan and cook the cod for 3-4 minutes per side until opaque and flaky.
8
Serve the cod on top of the creamy polenta and spoon the tomato sauce over. Finish with black pepper.
More Recipes For Your Gut
Nutrition
580 kcal
Calories
39 g
Protein
58 g
Carbohydrates
5 g
Fiber
8 g
Sugar
24 g
Fat
6 g
Saturated fat
2.1 g
Salt
FAQ
How many servings does this polenta with cod recipe make?
It makes 2 servings.
How long does this recipe take to prepare?
Allow about 30 minutes, including preparation and cooking time.
Can I use instant polenta?
Yes. Follow the cooking instructions on the package, as instant polenta usually needs less liquid and less cooking time.
How do I know when the cod is cooked?
The cod should be opaque and flake easily with a fork. For a precise check, the thickest part should reach 63°C.
Can I use frozen cod?
Yes. Thaw it safely in the refrigerator, then pat it dry before seasoning and cooking.
Can this recipe be made dairy-free?
Yes. Replace the butter with olive oil and omit the parmesan or use a suitable dairy-free alternative.
Is polenta with cod gluten-free?
The listed ingredients are naturally gluten-free, but check the labels of the polenta and vegetable broth for possible cross-contamination.
How should I store leftovers?
Refrigerate leftovers promptly in a sealed container and use them within 2 days. Reheat thoroughly before serving.
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