One-Pan Baked Cod with Vegetables

Name: One-Pan Baked Cod with Vegetables
Prep time: 10 min
Cook time: 22 min
Total time: 32 min
Ingredients: 400 g Cod fillets; 1 Zucchini; 200 g Cherry tomatoes; 2 tbsp Olive oil; 2 Garlic cloves; 1 Lemon

32 minPescatarianMediterraneanGut healthSteady energyFollicular phaseOne-pan

Servings:

Ingredients

—Cod fillets — 400 g
—Courgette — 1
—Cherry tomatoes — 200 g
—Olive oil — 2 tbsp
—Garlic cloves — 2
—Lemon — 1

Allergens

Contains fish

Method

01Preheat the oven to 200°C.
02Arrange the chopped vegetables on a tray and drizzle with oil.
03Roast the vegetables for 10 minutes on their own.
04Add the cod, season with garlic, salt and lemon juice.
05Roast for another 12–15 minutes until the fish is cooked through.

Why this works

Cod is a lean source of protein that is easy to digest. A variety of vegetables roasted on one tray adds fibre, which supports the gut microbiome. Cod's protein also supports steady energy without sharp swings in blood sugar.

Sources

An Update on the Health Effects of Tomato Lycopene — Annual Review of Food Science and Technology, 2010 The Impact of Dietary Fiber on Gut Microbiota in Host Health and Disease — Cell Host & Microbe, 2018

Nutrition (per serving)

290

kcal

30g

protein

12g

fat

14g

carbs

2.2g

fiber

Always check product labels for allergens.