Baked Cod with Lemon and Mashed Potatoes

Mild white fish and mashed potato might be the most forgiving combination in a gentle diet. Cod bakes quickly under a thin layer of lemon and olive oil, no crust, no heavy sauce, and potatoes get mashed with a splash of lactose-free milk and chives instead of butter-heavy cream and roasted garlic. The whole plate is quiet on flavor by design, which is exactly the point on a day your gut needs a break, the kind of meal The Low-FODMAP Diet: A Complete Beginner's Guide would point you toward.

Ingredients

• 2 cod fillets (about 150g each)
• 1 tbsp olive oil, plus extra for potatoes
• 1 lemon, half sliced, half juiced
• 500g potatoes, peeled and cubed
• 1/4 cup lactose-free milk
• 2 tbsp fresh chives, chopped
• Salt and pepper to taste

Instructions

1. Preheat oven to 400°F (200°C). Place cod fillets in a baking dish, drizzle with olive oil and lemon juice, and top with lemon slices.
2. Bake for 12-15 minutes until fish flakes easily.
3. Meanwhile, boil potatoes in salted water until fork-tender, about 15 minutes. Drain.
4. Mash potatoes with lactose-free milk, a drizzle of olive oil, salt, and pepper until smooth.
5. Stir most of the chives into the mash, saving a pinch to sprinkle on top.
6. Serve cod over mashed potatoes, garnished with remaining chives.

Nutrition Facts (per serving)

Plain food, done well, is still good food. For another gentle dinner, try Poached Salmon with Dill and Steamed Green Beans.

This recipe is for informational purposes only and is not a substitute for professional dietary advice.