Low FODMAP Cod Piccata

Total time30 min

Prep time10 min

Cook time20 min

5.0

(5)

Bright, briny, and finished with a glossy butter sauce, this piccata is the kind of weeknight dinner that feels far more impressive than the effort involved. The classic combination of lemon juice, capers, white wine, and chicken broth creates a punchy, restaurant-worthy pan sauce that comes together in minutes after the fish is done. Keeping this dish gut-friendly is all in the smart swaps — gluten free flour handles the dredge beautifully, and garlic-infused oil delivers that deep, savory backbone without any of the fructan load that comes from using actual garlic cloves. Cod is a wonderful choice here because its mild, flaky flesh soaks up the tangy sauce without competing with it, and four fillets cook up in a single skillet with very little fuss. The whole thing is on the table in well under 30 minutes and serves four, making it a genuinely practical option for a busy evening. Finish with a few thin lemon slices and a scatter of fresh parsley, and it looks like something you'd order at a proper Italian trattoria.

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Ingredients

4 servings

4 cod fillets (about 6 oz each), patted dry
¼ cup gluten free flour
½ tsp fine salt
¼ tsp black pepper
3 tbsp garlic-infused oil, divided

For the sauce

½ cup dry white wine
⅓ cup chicken broth
3 tbsp fresh lemon juice (from about 1 ½ lemons)
2 tbsp capers, drained
2 tbsp unsalted butter
2 tbsp fresh flat-leaf parsley, finely chopped

For serving

1 lemon, thinly sliced, for serving (optional)

Instructions

1
Whisk together the gluten free flour, salt, and pepper in a shallow dish. Dredge each cod fillet in the flour mixture, pressing lightly to coat both sides, then shake off any excess.
2
Heat 2 tablespoons of the garlic-infused oil in a 12-inch skillet over medium-high heat until shimmering. Add the cod fillets and cook undisturbed for 3–4 minutes, until the underside is golden and the fillet releases easily from the pan. Flip and cook for another 2–3 minutes, until the fish reaches 145°F (63°C) on an instant-read thermometer and is opaque throughout. Transfer the fillets to a plate and tent loosely with foil.

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