Recipe description
July 13, 2026
Tomato rice with peppers and cod
Gentle, fiber-rich tomato rice with peppers and cod for digestion support
High Protein
30 Minute Meal
Easy Recipe
82%
General Gut Health Match
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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
- Includes multiple vegetables that add dietary fiber and polyphenols.
- Pairs lean cod and olive oil with vegetables for a balanced gut-friendly profile.
- Colorful ingredients support dietary diversity and flavor without heavy sauces.
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
Rice
1
cup
Cod
300
gram
Tomato
2
piece
Bell Pepper
1
piece
Onion
1
piece
Garlic
2
clove
Oil, olive
2
tablespoon
Vegetable broth
2
cup
Paprika powder
1
teaspoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Parsley
2
tablespoon
Instructions
1
Rinse the rice under cold water until the water runs clear. Set aside to drain.
2
Heat olive oil in a large pan over medium heat. Add chopped onion and garlic, sauté until softened and fragrant, about 3-4 minutes.
3
Add diced bell pepper and cook for another 2 minutes until slightly softened.
4
Stir in the rice and paprika powder, coating the rice with the oil and vegetables for 1 minute.
5
Pour in the vegetable broth and add diced tomatoes. Bring to a boil, then reduce heat to low, cover, and simmer for 15-18 minutes until rice is cooked and liquid is absorbed.
6
While rice is cooking, pat the cod fillets dry and season with salt and pepper.
7
In a separate pan, heat a tablespoon of olive oil over medium heat. Cook the cod fillets for 3-4 minutes per side until cooked through and flaky.
8
Fluff the cooked rice with a fork and gently fold in the cooked cod pieces.
9
Garnish with fresh chopped parsley and serve immediately.
More Recipes For Your Gut
Nutrition
508 kcal
Calories
39 g
Protein
68 g
Carbohydrates
4 g
Fiber
6 g
Sugar
27 g
Fat
1.5 g
Saturated fat
0.6 g
Salt
FAQ
Is this dish gluten-free?
Yes, gluten-free as written, as long as your vegetable broth is gluten-free.
Can I substitute cod with another protein?
Yes—salmon, tilapia, or chicken work; adjust cooking time accordingly.
Can I use canned tomatoes instead of fresh?
Yes; you can use canned diced tomatoes in place of fresh; chop if needed.
Can I cook this all in one pot?
Yes. Sauté onions and peppers, add rice and broth and simmer; add cod toward the end.
How should I store leftovers?
Cool and refrigerate in an airtight container for up to 3 days.
How do I adjust spice level?
Paprika is mild; increase pepper or paprika for more heat, or omit pepper.
Can I freeze or reheat leftovers?
Leftovers can be refrigerated for up to 3 days; reheat gently. Freezing is possible but rice texture may change.
What if I don't have vegetable broth?
Use water with a pinch of salt; flavor may be milder.
How do I scale this recipe for more servings?
Multiply the ingredients and use a larger pan; cooking time remains similar.
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