Low FODMAP Cod en Papillote with Lemon, Herbs & Cherry Tomatoes
Cooking fish at home that's genuinely gut-friendly can feel like a minefield, but this parchment-baked cod makes it surprisingly straightforward. Garlic-infused oil delivers all that savory depth without the fructans that come with whole garlic cloves, and using only the green tops of the scallions keeps the allium flavor bright while staying within safe thresholds. Halved cherry tomatoes, thin rounds of zucchini, fresh thyme, and a splash of dry white wine all go into the parcel, so every bite is fragrant, lightly steamy, and full of color. The parchment seal traps everything together — the fish essentially poaches in its own aromatic juices, coming out tender and flaky every single time. Opening the parcels at the table is a genuinely fun moment, and the rush of herby lemon steam is half the appeal. It serves four, cleanup is almost nonexistent, and the whole thing lands on the table feeling far more impressive than the effort involved.
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Learn more →Ingredients
4 servings
- 4 cod fillets (6 oz each), skin-on or skinless
- 3 tbsp garlic-infused oil
- 1 cup cherry tomatoes, halved
Ingredient noteA serving of up to about 1/4 cup of cherry tomato is low in FODMAPs. This recipe works out to right about that much per serving, so it is likely Low FODMAP, though it does not leave room for a second helping. If you prefer to always avoid cherry tomato, please tap it and change its rating to Red.
- 1 medium zucchini, thinly sliced into rounds
Ingredient noteA serving of up to about 1/3 of a zucchini is low in FODMAPs. This recipe contains about 1/4 of a zucchini per serving, which stays within that amount, so it is likely fine for many people. If you prefer to always avoid zucchini, please tap it and change its rating to Red.
- 1 lemon, half thinly sliced into rounds, half cut into wedges for serving
- 4 sprigs fresh thyme
- 2 tbsp fresh flat-leaf parsley, roughly chopped
- 4 scallions, green tops only, thinly sliced
Ingredient noteThe green parts of scallions are low in FODMAPs. Avoid the white bulb which is higher in FODMAPs.
- ½ tsp fine sea salt
- ¼ tsp black pepper, freshly ground
- ¼ tsp red pepper flakes (optional)
- 2 tbsp dry white wine
Instructions
- 1
Preheat the oven to 400°F (205°C). Cut four sheets of parchment paper, each about 15 inches long. Fold each sheet in half crosswise to crease the center, then open them flat on a baking sheet.
- 2
Arrange a few zucchini rounds in a single layer on one half of each parchment sheet, just off the center crease. Scatter a quarter of the cherry tomatoes over the zucchini on each sheet.
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