Flaky baked cod with a medley of roasted zucchini, bell pepper, and tomato with herbs and lemon.
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Preheat oven to 400F (200C).
Dice zucchini, bell pepper, and tomato into chunks.
Toss vegetables with olive oil, oregano, salt, and pepper on a baking sheet.
Roast vegetables for 10 minutes.
Season cod fillets with salt, pepper, and lemon juice.
Place cod on the baking sheet among the vegetables and bake 12 more minutes.
Garnish with fresh parsley and lemon wedges.
Serve immediately.
If the meal's omega-3 sources are plant-based (ALA from walnuts, flax), supplementing EPA/DHA captures the marine forms your body uses directly — ALA conversion is poor (~5%).
Vitamin D is fat-soluble — co-consuming with the dietary fats in this meal can roughly double absorption vs taking it on an empty stomach.
B12 absorption requires stomach acid + intrinsic factor; taking with a meal stimulates both. Plant-heavy meals also under-supply B12, making supplementation more impactful.
Per-ingredient research grade, not a composite recipe score.
Nutritional data: CIQUAL (ANSES, France) cross-referenced with USDA FoodData Central.