This easy Low FODMAP Lemon Cod Sheet Pan Meal is filled with roasted Mediterranean veggies and fresh lemon.
Scroll through your Facebook feed and I bet you’ll find at least recipe video for a sheet pan meal. They’re super trendy right now and for good reason. Sheet pan meals are an easy way to get a complete meal on the table without having to juggle multiple pots and pans. The key to a successful sheet pan meal is selecting a protein food and veggies that will cook in about the same amount of time.
Because fish tends to cook more quickly than other protein foods, this Low FODMAP Lemon Cod Sheet Pan Meal includes quicker cooking veggies, like summer squash and bell peppers.
Shopping list
To make this low FODMAP sheet pan meal, add these ingredients to your shopping list:
- Zucchini - 1 ⅓ cup sliced (about 1 medium)
- Red bell pepper - 1 cup (about 1 medium)
- Kalamata olives - ⅓ cup halves
- Garlic-infused oil - 2 tablespoons
- Lemon - ¼ cup juice + 1 teaspoon zest (about 1 lemon)
- Cod - 1 pound fillets
Optional garnishes: Dill or parsley
Low FODMAP notes
In this section, I share information for ingredients that are either frequently asked about or have suggested serving sizes to remain low FODMAP. We each have unique tolerance levels and nutritional needs. Please listen to your body (and, if possible, work with a FODMAP-trained dietitian) to determine what is best for you. For more low FODMAP serving size info, please refer to the Monash FODMAP app and FODMAP Friendly website or app.
Garlic-infused oil is a popular way to add low FODMAP garlic flavor on the low FODMAP diet. My current favorite is Colavita Roasted Garlic Olive Oil (technically a garlic-flavored oil) that Monash University has confirmed to be low FODMAP. Learn more about why garlic-infused oil is okay in my Low FODMAP Garlic and Onion Substitutes post.
Olives contain minimal FODMAPs. Enjoy according to your appetite.
Red bell pepper is a FODMAP-free food. 2022 Update: Monash University retested red bell pepper and found it to contain FODMAPs. A low FODMAP serving of red bell pepper is now considered to be ⅓ cup or 43 grams. Larger servings contain moderate to high amounts of excess fructose. Peppers and chili peppers also contain capsaicin, which can be a non-FODMAP trigger for some people. Avoid if you suspect spicy food is an issue.
Zucchini is low FODMAP in servings of ⅓ cup, chopped, or 65 grams. Larger servings contain greater amounts of fructans.
Recipe
Low FODMAP Lemon Cod Sheet Pan Meal
- Total Time: 25 minutes
- Yield: 4 1x
- Diet: Low Lactose
Description
This easy Low FODMAP Lemon Cod Sheet Pan Meal is filled with roasted Mediterranean veggies and fresh lemon.
Ingredients
- 1 ⅓ cup sliced zucchini (about 1 medium), sliced into ½ inch thick quarters
- 1 cup chopped red bell pepper (about 1 medium), cut into ½ inch pieces
- ⅓ cup kalamata olive halves
- 2 tablespoons garlic-infused olive oil, divided
- ¼ cup lemon juice + 1 teaspoon lemon zest, divided (about 1 lemon)
- 1 pound cod fillets, ideally cut into 4 uniform pieces and patted dry
Optional garnishes: Dill or parsley
Instructions
Note before making: If your cod is on the thinner side (½ to 1-inch thick), consider pre-baking the veggies without the cod for about 5 minutes to help prevent overcooking the fish. Pre-baking the vegetables is also a great option if you prefer softer veggies.
- Preheat oven to 400°F. Grease or line a rimmed baking sheet with aluminum foil.
- In a large bowl, toss together zucchini, red bell pepper, olives, 1 tablespoon garlic olive oil, and ½ teaspoon lemon zest.
- In a small bowl, whisk together the remaining 1 tablespoon olive oil, the remaining lemon zest, and lemon juice.
- Drizzle half of the lemon-olive oil onto the center of the prepared baking sheet. Add the cod, spreading around to help coat the bottom of the fish with the lemon-oil liquid. Drizzle the remaining lemon-oil mixture over the top of the cod.
- Add vegetables to the tray and spread into an even, single layer.
- Bake for 10-15 minutes or until the cod turns opaque white and flakes easily with a fork.
- Serve warm topped with an optional sprinkle of dill or parsley
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Main Dish
- Method: Bake
- Cuisine: Mediterranean
Julie says
I don't care for olives. Could I substitute capers?