Low FODMAP baked lemon thyme cod
30 Minutes • Gluten-free • Low FODMAP • Serves 4 • This recipe delivers a wonderful delicate flavor that is sure to please the whole family. It’s light and flavorful and you cook the vegetables with the fish so it's an easy one-pan meal. Get the freshest fish you can for the best flavor and texture.
MARINADE INGREDIENTS:
1 – 1 1/2 pounds cod – or sub black cod, halibut, sea bass, or other firm white fish
2 tablespoons garlic-infused olive oil
1 teaspoon kosher salt
½ teaspoon pepper
2 teaspoons fresh thyme
Zest from one lemon
INGREDIENTS:
2 tablespoons garlic-infused olive oil
1 leek, green part only, thinly sliced
2 cups broccoli florets only (discard the stems)
Zest of one lemon
1 tablespoons fresh thyme
1/2 cup low FODMAP chicken broth, more as needed
1/2 cup dry white wine
Generous pinch salt and pepper
DIRECTIONS:
Preheat oven to 400 degrees F.
Cut cod into 4 pieces and pat dry. Place in a bowl, drizzle with olive oil and sprinkle with salt and pepper, thyme, and zest of one lemon and toss to coat well. Set aside.
Heat 2 tablespoons olive oil over medium heat in an oven-proof skillet, cast iron skillet, or dutch oven. Add leek greens and cook, stirring until leek greens and tender. Add the broccoli, zest of one lemon, fresh thyme, broth, and white wine. Stir in salt and pepper, simmer on medium-low heat until liquid has reduced by half, about 5 minutes.
If the broccoli needs a bit longer, add another splash of broth or wine and cover the pan for a few minutes, letting it steam and get tender. Once broccoli is tender. If the mixture seems dry, add another splash of broth—you want this slightly wet ( ¼- ½ inch liquid in the bottom of the pan).
Nestle in the fish in the pan, scraping out any excess marinade over the fish. Bake in the oven until fish is cooked through—about 10-15 minutes, depending on thickness.
Serve on a bed of steamed rice with extra lemon slices.
Enjoy!
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