Baked Cod with Dill Rice Pilaf and Roasted Carrots

This gentle, gut-friendly dinner brings together three simple elements for a soothing and satisfying meal. Mild, flaky cod fillets are baked with olive oil, lemon, and fresh dill, then served alongside a fragrant rice pilaf cooked in low-FODMAP stock and brightened with more fresh dill and a squeeze of lemon. Sweet roasted carrot coins round out the plate with color and gentle caramelized flavor, all without a trace of garlic, onion, or other high-FODMAP triggers. Designed with the Low-FODMAP Diet in mind, every ingredient here is carefully chosen to be gentle on sensitive digestive systems while still delivering real flavor. Garlic-infused olive oil stands in for fresh garlic (the fructans are not oil-soluble, so the oil carries flavor without the gut-triggering compounds), and a homemade or certified low-FODMAP stock keeps the rice pilaf savory without onion or garlic powder. It's a light, comforting dinner that's easy enough for a weeknight yet elegant enough for guests. This recipe is naturally gluten-free and dairy-free, making it suitable for the elimination phase of the Low-FODMAP protocol. It reheats reasonably well, so leftovers make for an easy, soothing lunch the next day.

Ingredients

• 4 fillets (about 6 oz each)cod fillets, skinless, patted dry
• 4 tbspGarlic-infused olive oil, divided
• 2 wholelemon, one sliced, one juiced
• 4 tbspfresh dill, chopped, divided
• 1.5 tspsalt, divided
• 0.5 tspblack pepper
• 1.5 cupslong-grain white rice, rinsed
• 3 cupsLow-FODMAP vegetable or chicken stock, garlic- and onion-free
• 1.5 lbscarrots, peeled and sliced into coins
• 2 tbspfresh chives, finely chopped, optional for garnish

Method

1. Preheat the oven to 400°F (200°C). Line a rimmed baking sheet for the carrots and lightly oil a baking dish for the cod.
2. Peel the carrots and slice them into coins about 1/4-inch thick.
3. Toss the carrot coins in a mixing bowl with 2 tablespoons of garlic-infused olive oil, 1/2 teaspoon salt, and black pepper until evenly coated.
4. Spread the carrots in a single layer on the prepared baking sheet and roast until tender and lightly caramelized, stirring once halfway through. 25:00
5. Meanwhile, heat 1 tablespoon of garlic-infused olive oil in a medium saucepan over medium heat. Add the rinsed rice and stir for 1-2 minutes to lightly toast it.
6. Pour in the low-FODMAP stock and add 1/2 teaspoon salt. Bring to a boil, then reduce heat to low, cover, and simmer undisturbed until the rice is tender and the liquid is absorbed. 18:00
7. While the rice cooks, place the cod fillets in the prepared baking dish. Drizzle with the remaining 1 tablespoon garlic-infused olive oil and the juice of one lemon, then season with remaining salt and pepper. Top each fillet with lemon slices and 2 tablespoons of the chopped dill.
8. Bake the cod in the oven until it flakes easily with a fork and is opaque throughout. 15:00
9. Once the rice is cooked, remove from heat and let stand covered for 5 minutes, then fluff with a fork and fold in the remaining 2 tablespoons of chopped dill. 5:00
10. Plate the dill rice pilaf with a baked cod fillet and a portion of roasted carrots. Garnish with chopped chives if desired and serve warm.