Cod Fillet with Sweet Potato Mash (75g portion) & Very Well-Cooked Green Beans (Validated low-FODMAP meal)
By the QuiteRecipes team (Jamy & Kaïna) | Food Service Professional, Early Childhood Expert & Parents
A validated low-FODMAP plate: flaky cod fillet, sweet potato mash held to its 75g tested portion, and very well-cooked green beans with lemon.
Some low-FODMAP meals earn a validation stamp, and this one has it baked in: cod, sweet potato mash held to its strict 75-gram tested portion, and green beans cooked until they surrender completely. It's soft, gentle, and complete, which makes it a reliable blueprint for anyone mid-elimination. The natural sweetness of the mash reads like comfort food but behaves like a science pass.
🥄 Ingredients
- 🫗 2 cod fillets (about 160g each)
- 🫗 150g sweet potato, peeled and cubed (75g per serving — the tested portion)
- 🫗 1 tablespoon lactose-free butter, for the mash
- 🫗 2 tablespoons olive oil, divided
- 🫗 250g green beans, trimmed
- 🫗 1/2 lemon — zest and a squeeze
- 🫗 1 tablespoon chopped fresh dill
- 🫗 Salt and white pepper
Nutrition Facts*
*Nutritional information is an estimate and may vary based on ingredients, brands and portion sizes. Values are provided per serving.
👨🍳 Instructions
Steam or boil the sweet potato cubes for 12–15 minutes until completely tender; drain.
Mash the sweet potato with the butter, a tablespoon of olive oil, white pepper, and a pinch of salt until silky and lump-free.
Meanwhile, boil or steam the green beans for 6–8 minutes until very tender but still bright green.
Season the cod with the lemon zest, salt, and pepper.
Heat the remaining olive oil in a pan over medium-high heat and cook the cod for 3–4 minutes per side until opaque and flaking at the thickest point.
Serve the cod with the mash, the green beans, a squeeze of lemon, and the dill scattered over.
⚠️ Common Mistakes
- ✕
Doubling the sweet potato "because it's healthy"; the portion is the protocol here.
- ✕
Cooking the beans to a mushy-jar state; tender-but-intact is the goal.
- ✕
Leaving cod a minute too long; white fish dries out fast.
🔄 Variations
Haddock or hake stands in for the cod.
Swap the green beans for a small serve of well-wilted baby spinach.
A pinch of smoked paprika on the cod adds color and warmth.
🧊 Storage
- 📦
Best eaten fresh; cod reheats poorly but makes a fine cold-flake salad the next day.
- 📦
Mash and beans keep 2 days separately in the fridge.
💡 Chef Tips
Tip 1: The sweet potato is exactly 75g per person — that is the tested low-FODMAP portion, and this plate stops being validated the moment you double it.
Tip 2: Well-cooked green beans — tender but not gray — read as gentle and still fresh.
Tip 3: Dry the cod before it hits the pan; a dry fillet sears instead of steaming.
Tip 4: The lemon zest is the seasoning that ties the whole plate together without a single allium.
❓ FAQ
Why exactly 75g of sweet potato? Monash's lab testing found sweet potato stays low FODMAP at about 75g (roughly half a cup cooked) — beyond that, the FODMAP load climbs.
Is this really validated? Every element mirrors reviewed low-FODMAP data at the exact portion listed, with no allium, no excess coconut, and no lactose anywhere.
Can kids eat this too? The texture is soft and the flavor is plain — a family-friendly plate when portions are scaled to appetite.
🔗 Related Recipes
About the Authors
This recipe and guide was developed, tested, and approved in our home kitchen and daily life. Jamy is a retired Food Service District Manager and Early Childhood Program Manager who spent his career overseeing multi-site restaurant operations, large-scale culinary production, and daycare menu management. Kaïna brings the ultimate real-world test: making sure it brings ease and joy to our kids on a busy weeknight.
Read more about our professional background and philosophy →