Baked Cod

This low-FODMAP baked cod gets its flavor from a gluten-free parmesan and herb crust plus garlic-infused oil, so you skip the onion and garlic bulb entirely.

Prep 15 min

Cook 20 min

Serves 4

Gluten-freeEgg-freeNut-free

Ingredients

• 4 skinless cod fillets (about 6 oz / 170 g each), patted dry
• 3 tbsp garlic-infused olive oil, divided
• 1/2 cup (about 30 g) gluten-free panko breadcrumbs
• 1/3 cup (about 30 g) finely grated parmesan
• Zest of 1 lemon, plus lemon wedges to serve
• 2 tbsp chopped fresh parsley
• 2 tbsp sliced scallion, green tops only
• 1/2 tsp dried oregano
• 1/4 tsp salt, plus more to taste
• 1/4 tsp black pepper
• 300 g green beans (about 60), trimmed. A low-FODMAP serving is roughly 15 beans (75 g) per person.
• 1 cup cherry tomatoes, halved

Instructions

Heat the oven and prep the fish

1. Preheat the oven to 400°F (200°C) and line a large sheet pan with parchment.
2. Pat the cod fillets dry on both sides. Dry surfaces let the crust stick and help the fish roast instead of steam.

Make the crust

1. In a small bowl, combine the GF panko, parmesan, lemon zest, parsley, scallion green tops, oregano, 1 tbsp of the garlic-infused oil, and a pinch each of salt and pepper.
2. Stir until the crumbs look evenly damp and hold together when pressed.

Assemble the sheet pan

1. Toss the green beans and cherry tomatoes with 1 tbsp of the garlic-infused oil, plus a little salt and pepper. Spread them toward the edges of the pan.
2. Set the cod fillets in the center of the pan. Brush the tops with the remaining 1 tbsp oil, then press the crumb mixture onto each fillet in an even layer.

Bake

1. Bake for 15 to 20 minutes, until the crust is golden and the fish flakes easily with a fork.
2. Check the thickest part with a thermometer; cod is done at an internal temperature of 145°F (63°C) per USDA guidance. Serve with lemon wedges.

Tips & Substitutions

• Swap the fish. Other firm white fish such as haddock, pollock, or halibut work well; adjust the bake time up or down based on thickness.
• No parmesan on hand. Use another hard aged cheese like grana padano or pecorino. Hard, aged cheeses are very low in lactose.
• Make it dairy-free. Leave out the cheese, add an extra tablespoon of panko, and lean on the lemon zest and herbs to brown the crust.
• Mind the green beans. Monash lists about 15 green beans (75 g) as a low-FODMAP serving; larger amounts add sorbitol, so keep each plate to roughly a handful.
• Read the crumb label. Some GF panko hides onion or garlic powder or inulin/chicory root. Plain rice-based crumbs are a safe default. Check the Monash app for current tested serving sizes if you are unsure of a product.
• Change the herbs. Fresh chives or dill can stand in for parsley. Use only the green tops of scallions, since the white bulb is high in fructans.

Why This Works

• Cod is FODMAP-free. Plain white fish carries no FODMAPs, so every bit of flavor comes from the crust, oil, and lemon rather than the fish itself.
• Garlic flavor without fructans. Fructans are not oil-soluble, so garlic-infused oil delivers the taste of garlic while leaving the FODMAPs behind in the discarded solids.
• Parmesan is low in lactose. Aged hard cheeses lose most of their lactose during production, so a modest grating fits within a low-FODMAP serving.
• Green tops, not bulbs. The green parts of scallions are low-FODMAP, while the white base is high in fructans, so only the tops go into the crust.

Storage

Refrigerate leftovers in an airtight container for up to 2 days. Reheat gently in a 325°F oven until just warmed through to keep the fish from drying out; the microwave works but softens the crust. Cooked cod can be frozen for up to 1 month, though the texture loosens a little on thawing. When you plate leftovers, keep the green beans to about a handful per serving.

Not sure about an ingredient? The FODMAP Foods app rates 1,000+ foods low, moderate, or high FODMAP, with the safe portion for each, so you can cook with confidence.