Low-FODMAP Pan-Seared Cod with Lemon-Caper Potatoes

Ingredients

• 4 fillet Cod fillets, 5–6 oz each
• 1 1/2 lb lb Baby Yukon Gold potatoes, halved
• 2 tbsp tbsp Garlic-infused olive oil, divided, Use commercial garlic-infused oil WITHOUT visible garlic solids
• 1 tbsp tbsp Unsalted butter
• 2 tbsp tbsp Capers, drained
• 1 lemon Lemon zest
• 2 tbsp tbsp Fresh lemon juice
• 1/4 cup cup Chopped flat-leaf parsley
• 2 tbsp tbsp Chopped fresh chives
• 1 tsp tsp Kosher salt, divided
• 1/2 tsp tsp Black pepper

Instructions

1. Place the potatoes in salted water. Bring to a boil. Simmer for 12–15 minutes until just tender. Drain thoroughly.
2. Heat 1 tbsp garlic-infused oil and butter in a wide skillet. Add the potatoes cut-side down. Cook for 6–8 minutes until golden.
3. Add the capers. Cook for 1 minute. Finish the potatoes with half the lemon zest, 1 tbsp lemon juice, parsley and chives. Transfer and keep warm.
4. Pat the cod very dry. Season with the remaining salt and pepper. Heat the remaining garlic-infused oil. Sear the cod approximately 3–4 minutes on the first side.
5. Turn carefully. Cook approximately 2–4 minutes depending on thickness and until safely cooked. Finish with the remaining lemon juice and zest.
6. Serve the cod over or alongside the potatoes.

Nutrition

Chef's Notes

Serving basis: 1 cod fillet + 1/4 potato mixture. Low-FODMAP critical items: No onion. No garlic cloves. Use garlic-infused oil without visible solids. STORAGE: Refrigerate within 2 hours. Use within 2 days for fish. Reheat to 145°F.

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