Baked Cod with Herbs
Flaky cod with a golden herb crust and just a hint of lemon—mild, lean protein that's ready in 25 minutes. At 0g fiber and just 6g fat per serving, this is one of the gentlest protein sources many of us reach for during active flares.
Baked Cod with Herbs
Flaky cod with a golden herb crust and just a hint of lemon—mild, lean protein that's ready in 25 minutes. At 0g fiber and just 6g fat per serving, this is one of the gentlest protein sources many of us reach for during active flares.
Ingredients
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
Instructions
Preheat oven to 400°F (200°C) and line a rimmed baking sheet with parchment paper.
400°F (200°C)Equipment: rimmed baking sheet, parchment paperPat cod fillets completely dry with paper towels. This helps achieve a golden surface.
Equipment: paper towelsTip: Thorough drying is essential—surface moisture prevents the golden crust from formingArrange fillets on the prepared baking sheet with at least 1 inch of space between each piece for even cooking.
In a small bowl, whisk together garlic-infused olive oil and lemon juice (if using) until well combined.
Equipment: small bowl, whiskDrizzle the oil mixture evenly over each fillet. Use a pastry brush or the back of a spoon to coat the tops completely.
Equipment: pastry brushSprinkle thyme, dill, salt, and black pepper (if using) evenly over the fillets.
Bake for 12-15 minutes, until the fish flakes easily when gently pressed with a fork and the thickest part is opaque throughout. Internal temperature should reach 145°F (63°C) for food safety.
145°F (63°C)Tip: For thicker fillets (over 1 inch), check at 12 minutes and add 2-3 minutes as neededRemove from oven and let rest for 2 minutes before serving. This allows the juices to redistribute.
Serve immediately with lemon wedges on the side (if desired).
Notes
Storage
Refrigerate cooked cod in an airtight container for up to 2 days. Reheat gently in a 275°F (135°C) oven for 8-10 minutes to prevent drying out. Not recommended for freezing—cod becomes watery when thawed.
White fish substitutions
Halibut, haddock, or tilapia work equally well with this recipe. Choose mild white fish for the gentlest digestion—all are lean and easily digestible.
Reduce acidity
If lemon irritates your gut, reduce lemon juice to 1 teaspoon or omit entirely. The garlic-infused oil and fresh herbs provide plenty of flavor without the citric acid.
Fresh vs dried herbs
Fresh herbs have a milder flavor that some find easier on sensitive stomachs. If using dried herbs, reduce the amount by half (1/2 teaspoon each).
Fillet thickness
Thicker fillets (over 1 inch) may need 15-18 minutes. Check for doneness at 12 minutes—the fish should flake with gentle pressure and appear opaque throughout.
IBD Considerations
Diet Protocol Compliance
How this recipe fits common IBD dietary approaches
