Recipe description
July 23, 2026
Stuffed peppers with cod and rice
Colorful stuffed peppers that support gentle digestion and fiber variety.
High Protein
Easy Recipe
Family Friendly
82%
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.
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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
- High-fiber mix from peppers and onions with rice supports gut-friendly digestion.
- Lean cod provides protein and olive oil contributes healthy fats for satiety.
- Colorful vegetables and herbs add polyphenols and flavor, supporting dietary 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
Bell Pepper
2
piece
Cod
200
gram
Rice
100
gram
Onion
1
piece
Garlic
2
clove
Oil, olive
2
tablespoon
Tomato, paste
2
tablespoon
Oregano
1
teaspoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Preheat oven to 180°C (350°F). Cook rice according to package instructions and set aside.
2
Cut bell peppers in half lengthwise and remove seeds and membranes. Place pepper halves in a baking dish.
3
Finely chop onion and garlic. Heat olive oil in a pan and sauté onion and garlic until softened.
4
Cut cod into small pieces and add to the pan. Cook for 3-4 minutes until fish starts to flake.
5
Mix cooked rice, cod mixture, tomato paste, oregano, salt, and pepper in a bowl.
6
Spoon the rice and cod mixture into the pepper halves, filling them generously.
7
Bake for 25-30 minutes until peppers are tender and filling is heated through.
8
Serve warm as a complete meal.
Nutrition
510 kcal
Calories
24 g
Protein
58 g
Carbohydrates
5 g
Fiber
6 g
Sugar
14 g
Fat
2.5 g
Saturated fat
1.4 g
Salt
FAQ
Can I customize the filling with other proteins or veggies?
Yes. Swap cod for chicken, shrimp, tofu, or add extra vegetables.
Can I use brown rice or another grain instead of white rice?
Yes. Brown rice or other grains can be used; adjust cooking time.
How should I store and reheat leftovers?
Store in an airtight container in the fridge for up to 3 days. Reheat in the oven or microwave until steaming hot.
Is this recipe gluten-free and suitable for allergy-conscious diets?
Naturally gluten-free; check packaging to avoid cross-contamination.
Can I make this dish vegetarian or vegan?
Yes. Replace cod with mushrooms, chickpeas, or lentils; keep the rice.
Can I use frozen cod or do I need to thaw it first?
Use thawed cod for even cooking; if using frozen, thaw completely before adding to the pan.
What can I substitute for tomato paste if I don’t have it?
Substitutes include a little tomato sauce or purée; you can also use ketchup in a pinch, but adjust salt.
Can I prep parts in advance or freeze the dish?
You can prepare the filling ahead and stuff the peppers later; freezing is possible but peppers may soften—bake from thawed state.
How many servings does this make, and roughly how many calories per serving?
Serves 2. Calorie counts vary; use a nutrition calculator for an estimate.
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