Baked Cod with Dill Rice Pilaf and Roasted Carrots

This gentle, gut-friendly dinner brings together three simply prepared elements that are big on flavor but easy on sensitive digestive systems. Flaky baked cod is seasoned with lemon, fresh dill, and a touch of garlic-infused olive oil (which carries garlic's aroma without the high-FODMAP fructans), then baked until just tender and moist. Alongside it, a fragrant rice pilaf is simmered in low-FODMAP vegetable or chicken stock with fresh dill and a mix of finely chopped low-FODMAP vegetables for color and texture, while oven-roasted carrot coins add natural sweetness and a satisfying caramelized finish. Designed with the Low-FODMAP elimination phase in mind, this recipe avoids onion, garlic, wheat, and other common trigger ingredients while still delivering a comforting, restaurant-quality meal. It's an excellent choice for anyone managing IBS or other functional gut disorders who craves a light yet nourishing seafood supper. The dish comes together in under an hour, making it approachable for a weeknight dinner, and leftovers reheat beautifully for a soothing lunch the next day.

Ingredients

• 4 filletscod fillets, about 6 oz each, skinless
• 3 tbspGarlic-infused olive oil, divided
• 1 wholelemon, zested and juiced
• 4 tbspfresh dill, chopped, divided
• 1.5 tspsalt, divided
• 0.75 tspblack pepper, divided
• 1.5 cupslong-grain white rice, rinsed
• 3 cupsLow-FODMAP vegetable or chicken stock, store-bought low-FODMAP certified or homemade without onion/garlic
• 5 mediumcarrots, peeled and sliced into coins
• 0.5 cupred bell pepper, finely diced
• 2 tbspGreen onion tops, green parts only, thinly sliced
• 1 tbspbutter, lactose-free, or extra garlic-infused olive oil

Method

1. Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. Toss the carrot coins with 1 tablespoon of garlic-infused olive oil, 1/2 teaspoon salt, and 1/4 teaspoon black pepper in a mixing bowl. Spread onto one side of the prepared baking sheet.
3. Pat the cod fillets dry and place them on the other side of the baking sheet. Drizzle with 1 tablespoon garlic-infused olive oil, the lemon zest and juice, 2 tablespoons chopped dill, 1/2 teaspoon salt, and 1/4 teaspoon pepper.
4. Bake the cod and carrots together until the cod is opaque and flakes easily with a fork and the carrots are tender and lightly caramelized, about 15-18 minutes. 17:00
5. While the fish and carrots bake, heat the remaining 1 tablespoon garlic-infused olive oil in a medium saucepan over medium heat. Add the diced red bell pepper and sauté until just softened. 3:00
6. Stir in the rinsed rice and toast for 1-2 minutes, stirring constantly, until lightly fragrant. 2:00
7. Pour in the low-FODMAP stock and remaining 1/2 teaspoon salt. Bring to a boil, then reduce heat to low, cover, and simmer until the rice is tender and the liquid is absorbed. 15:00
8. Remove the rice from heat and let it rest, covered, for 5 minutes. 5:00
9. Fluff the rice with a fork and fold in the butter, remaining 2 tablespoons chopped dill, and sliced green onion tops.
10. Divide the dill rice pilaf among plates, top with a baked cod fillet, and serve with roasted carrot coins on the side.