Low FODMAP Lemon Butter Cod
Bright, buttery, and ready in under 20 minutes, this pan-seared cod is the kind of weeknight dinner that feels far more impressive than the effort involved. The fillets get a golden crust from a hot skillet before a quick lemon butter sauce comes together in the same pan — minimal cleanup, maximum flavor. Getting that garlicky depth without triggering digestive distress is usually the tricky part of a dish like this, but garlic-infused oil delivers all the savory richness you want while keeping the FODMAPs in check. The scallion green tops pull the same trick, adding a mild oniony note that's gentle on the gut. Fresh lemon juice, zest, parsley, and a swirl of browned butter round everything out into a sauce that's genuinely restaurant-worthy. Serve it straight from the skillet with a few extra lemon wedges and you've got a clean, satisfying meal for four that nobody at the table will suspect is anything other than pure indulgence.
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Learn more →Ingredients
4 servings
- 4 cod fillets (6 oz each), about 1 inch thick
- ½ tsp salt
- ¼ tsp black pepper
- 2 tbsp garlic-infused oil
For the sauce
- 3 tbsp unsalted butter
- 3 tbsp fresh lemon juice (from about 1 large lemon)
- 1 tsp lemon zest
- 2 tbsp scallion green tops, thinly sliced
Ingredient noteThe green parts of scallions are low in FODMAPs. Avoid the white bulb which is higher in FODMAPs.
- 1 tbsp fresh parsley, finely chopped
- ¼ tsp red pepper flakes (optional)
For serving
- lemon wedges, for serving (optional)
Instructions
- 1
Pat the cod fillets thoroughly dry with paper towels, then season both sides evenly with the salt and black pepper.
- 2
Heat the garlic-infused oil in a 12-inch skillet over medium-high heat until shimmering. Add the cod fillets presentation-side down and cook, undisturbed, for 3–4 minutes, until the underside is golden and the fish releases easily from the pan.
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