Low FODMAP Mediterranean Cod with Tomatoes and Olives
Bright, briny, and deeply satisfying, this skillet dish brings together flaky seared cod, jammy tomatoes, and Kalamata olives in a sauce that tastes like it took far more effort than it actually did. The whole thing comes together in one pan and serves four, making it a genuinely weeknight-friendly dinner that still feels special enough for company. One of the trickier parts of cooking this way is getting that savory, aromatic depth without relying on onion or garlic — and this recipe solves it beautifully by using garlic-infused olive oil, which delivers all the flavor with none of the fructan concerns. The green tops of scallions step in as the allium base, and they soften into the sauce in just a couple of minutes. A splash of dry white wine deglazes the pan and adds a subtle complexity, while lemon zest and fresh parsley brighten everything up at the finish. The cod gets seared first for a golden crust, then nestles back into the sauce to finish cooking through — so it stays moist and pulls apart in clean, tender flakes. Serve it straight from the pan with lemon wedges on the side and maybe some rice or polenta to catch every drop of that sauce.
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Learn more →Ingredients
4 servings
- 4 cod fillets (6 oz each), about 1 inch thick
- ¾ tsp kosher salt, divided
- ½ tsp black pepper, divided
- 3 tbsp garlic-infused olive oil, divided
- ½ cup scallion greens, thinly sliced (green tops only)
Ingredient noteThe green parts of scallions are low in FODMAPs. Avoid the white bulb which is higher in FODMAPs.
- ½ tsp dried oregano
- ¼ tsp red pepper flakes
- 1 can (14 oz) diced tomatoes, drained
Ingredient noteA serving of up to about 1/3 cup of diced tomatoes is low in FODMAPs. This recipe contains only about 1/4 cup per serving, making it likely Low FODMAP. If you prefer to always avoid diced tomatoes, please tap it and change its rating to Red.
- ⅓ cup dry white wine
- ½ cup pitted kalamata olives, halved
- 1 tsp lemon zest
- 1 tbsp fresh lemon juice
- 2 tbsp fresh flat-leaf parsley, roughly chopped
For serving
- lemon wedges, for serving (optional)
Instructions
- 1
Pat the cod fillets thoroughly dry with paper towels, then season both sides with 1/2 tsp of the salt and 1/4 tsp of the pepper.
- 2
Heat 2 tbsp of the garlic-infused olive oil in a 12-inch skillet over medium-high heat until shimmering. Add the cod fillets and sear undisturbed for 3–4 minutes, until the underside is golden and releases cleanly from the pan. Flip and sear for 2 minutes more, then transfer to a plate — the fish will finish cooking in the sauce.
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