Leeks deserve a lot more credit than they get, they're one of the most underrated prebiotic vegetables around. Here they're roasted alongside lean cod, which is easy to digest and provides the complete protein your gut lining needs to keep repairing itself, all finished with a crisp herb and almond crust. Thirty minutes and it feels like a dinner-party dish.
Ingredients
- 2 cod fillets (about 180g each)
- 2 medium leeks, white and light green parts, sliced
- 2 tbsp olive oil, divided · Salt and pepper
- Herb crust: 1/4 cup ground almonds, 2 tbsp fresh parsley (chopped), 1 tbsp fresh dill (chopped), 1 garlic clove (grated), zest of 1/2 lemon, 1 tbsp olive oil, salt and pepper
Instructions
- Preheat oven to 200C. Toss leeks with 1 tbsp olive oil, salt, and pepper. Spread on a baking sheet. Roast 10 minutes.
- Mix all herb crust ingredients together until a crumbly paste forms.
- Pat cod dry and season. Place on top of the partially roasted leeks. Press herb crust evenly over each fillet.
- Drizzle remaining olive oil over the cod. Bake 12-15 minutes until cod is opaque, flakes easily, and the crust is golden. Serve with a wedge of lemon.
Nutrition Facts (per serving)
| Calories | 390 |
| Total fat | 22g |
| Total carbohydrates | 14g |
| Dietary fiber | 3g |
| Protein | 36g |
| Sodium | 280mg |
Why This Is Good for Your Gut
Leeks contain 2-3g of prebiotic inulin per serving, specifically feeding Bifidobacterium. Cod's complete protein provides amino acids essential for gut lining repair and renewal. Ground almonds add prebiotic fiber. Garlic in the crust delivers additional inulin. At 36g protein, this meal supports the continuous repair cycle of the gut epithelium.
Save this one for a night you actually want to sit down and enjoy dinner. It's worth the plating.
This recipe is for informational purposes only and is not a substitute for professional dietary advice.