The Mediterranean diet, through its high fiber content, prebiotic and anti-inflammatory properties, polyphenols, and diverse nutrient profile, supports a healthy gut microbiota. This, in turn, promotes better digestion, immune function, and overall health. Incorporating Mediterranean poke bowls into your diet can be a delicious and effective way to nourish your gut microbiota.

Ingredients:

• 2 filets of white fish (such as cod or halibut), cooked and flaked
• 1 zucchini, sliced
• 1 yellow bell pepper, sliced
• 1 red onion, thinly sliced
• 2 cloves garlic, minced
• 2 tablespoons extra virgin olive oil
• Juice of 1 lemon
• Salt and pepper to taste
• Fresh herbs (parsley, thyme, oregano)
• Cooked quinoa as a base

Steps:

1. Preheat the oven to 200°C (392°F).
2. Arrange zucchini, bell pepper, red onion, and garlic on a baking sheet.
3. Drizzle with 1 tablespoon of olive oil, and season with salt and pepper.
4. Roast vegetables in the oven for 20-25 minutes or until tender.
5. Flake the cooked fish and mix with the roasted vegetables.
6. Drizzle with remaining olive oil and lemon juice.
7. Sprinkle with fresh herbs.
8. Serve the fish and vegetable mixture over a base of cooked quinoa.