Recipe description
July 22, 2026
Seafood pisto bowl
A veggie-rich seafood bowl to support gentle digestion.
92%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
Your Microbiome Match
Connect your microbiome test results to see how this recipe matches your personal gut profile.
—
Microbiome match
Log in or add a microbiome test to unlock your personal recipe match based on your gut microbiome results.
Unlock your personal microbiome match
Log in or create an account to connect your test results and personalize recipe recommendations.
Alignment with Your Personal Profile
Create a free account to see how well this recipe aligns with your diets, allergies, intolerances and selected health topics.
--
Overall
Create a profile to see how this recipe matches your dietary preferences.
You indicated the following dietary preferences:
This recipe supports the following dietary preferences:
Create a profile to see how this recipe matches your selected allergies.
You indicated the following allergies:
We found the following allergens in the recipe ingredients: fish, sulfites, shellfish, tree_nut
Create a profile to see how this recipe matches your selected intolerances.
You indicated the following intolerances:
We found the following intolerances in the recipe ingredients:
Create a profile to see how well the recipe aligns with selected gut-related topics such as IBS, bloating or reflux.
You indicated the following gastrointestinal conditions:
Ingredients in this recipe may be relevant to the following gastrointestinal conditions:
Create a profile to see how well the recipe aligns with your selected health objectives.
You indicated the following health objectives:
Ingredients in this recipe may be relevant to the following health objectives:
Unlock your personal recipe match
Create a free account and complete a short profile to replace these placeholders with your personal recipe scores.
✓ Save diets and preferences
✓ Check allergies and intolerances
✓ Match recipes to gut goals
✓ Save better recipe recommendations
Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from a variety of vegetables.
- Includes colorful plant foods and herbs that contribute polyphenols and dietary diversity.
- Balanced with lean seafood, olive oil, and vegetables for gut-friendly nutrition.
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
Whitefish
2
piece
Prawn
8
piece
Zucchini
1
piece
Bell Pepper
1
piece
Carrot
1
piece
Onion
1
piece
Garlic
2
clove
Tomato
2
piece
Oil, olive
2
tablespoon
Parsley
2
tablespoon
Lemon
1
piece
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Chop the zucchini, bell pepper, carrot, onion, and tomatoes into small cubes. Mince the garlic.
2
Heat olive oil in a large pan over medium heat. Add onions and garlic, sauté for 2-3 minutes until fragrant.
3
Add the chopped vegetables (zucchini, bell pepper, carrot) to the pan and cook for 5-7 minutes until softened.
4
Add the chopped tomatoes and cook for another 3-4 minutes until the vegetables are tender and the mixture has thickened slightly.
5
Season the vegetable mixture with salt and pepper. Add chopped parsley and stir to combine.
6
Cut the white fish fillets into bite-sized pieces. Add the fish and prawns to the vegetable mixture.
7
Cook for 4-5 minutes until the seafood is cooked through and opaque.
8
Squeeze fresh lemon juice over the seafood pisto and serve immediately in bowls.
More Recipes For Your Gut
92% Gut Health
88% Gut Health
88% Gut Health
92% Gut Health
86% Gut Health
92% Gut Health
Nutrition
440 kcal
Calories
40 g
Protein
42 g
Carbohydrates
9 g
Fiber
12 g
Sugar
28 g
Fat
4 g
Saturated fat
1.5 g
Salt
FAQ
Is Seafood pisto bowl healthy?
Yes—lean fish and prawns with vegetables and olive oil, high in fiber and protein, fitting a balanced diet.
Can I substitute the seafood?
Yes—use another white fish or omit prawns; or swap with firm tofu or chickpeas for a plant-based version.
Is it dairy-free and gluten-free?
Yes; it contains no dairy or gluten ingredients. Watch for cross-contamination with other ingredients.
How should I store leftovers?
Refrigerate in an airtight container for 2–3 days; reheat gently before serving.
Can I adapt it for different diets or spice levels?
Salt and pepper to taste; lemon juice; optional chili; add other vegetables if desired.
How do I avoid overcooking the seafood?
Add seafood toward the end and cook 4–5 minutes until opaque; prawns should be pink.
Can I freeze this dish?
Best enjoyed fresh; freezing cooked seafood can affect texture. If you freeze, keep up to 1 month and reheat gently.
What sides go well with it?
Quinoa, brown rice, or crusty bread to soak up the sauce.
How can I scale the recipe for more servings?
Double the ingredients for four servings; use a larger pan and adjust cooking time if needed.
Your Gut Has a Story. Read It — Then Fix Potential Problems
Full microbiome sequencing + Gut Health Index. Metabolic pathways, diversity, keystone species. Personalized plans available (diet, supplements, diary, recipes). EU lab + Maastricht University spin-off + GDPR-safe.