Pan-Seared Cod with Green Beans & New Potatoes
By the QuiteRecipes team (Jamy & Kaïna) | Food Service Professional, Early Childhood Expert & Parents
A gentle yet satisfying low-FODMAP dinner: flaky pan-seared cod, crisp green beans, and buttery new potatoes with lemon and herbs.
Simple and kind to a sensitive gut: mild fish, tiny potatoes, and green beans — green beans are one of the low-FODMAP vegetable joys. Finished with lemon, dill, and a garlic-infused flourish, this is a 30-minute dinner that never argues with your stomach.
🥄 Ingredients
- 🫗 2 cod fillets (about 160g / 5.5 oz each)
- 🫗 400g (14 oz) new potatoes, halved if large
- 🫗 250g green beans, trimmed
- 🫗 2 tablespoons garlic-infused olive oil, divided
- 🫗 1 lemon: zest + juice
- 🫗 1 tablespoon fresh dill, chopped
- 🫗 1 tablespoon butter (lactose-free if very sensitive) or olive oil
- 🫗 Salt and black pepper
Nutrition Facts*
*Nutritional information is an estimate and may vary based on ingredients, brands and portion sizes. Values are provided per serving.
👨🍳 Instructions
Boil the potatoes in salted water 12–15 minutes until tender. Add the green beans for the final 4 minutes.
Meanwhile, pat the cod dry and season with lemon zest, pepper, and a little salt.
Heat 1 tablespoon garlic-infused oil in a nonstick skillet over medium-high heat.
Cook the cod skin-side down (or fillet-side) 3–4 minutes until golden, flip carefully, and cook 3 more minutes until just opaque and flaky.
Drain the potatoes and beans; toss with the remaining garlic-infused oil, butter, lemon juice, and dill.
Serve the cod over the potatoes and beans with lemon wedges.
⚠️ Common Mistakes
- ✕
Overhandling the fish when flipping — let it release naturally.
- ✕
Boiling green beans to gray; they belong in the pot only 4 minutes.
- ✕
Adding the butter to a hot skillet where it burns — stir it into the drained vegetables instead.
🔄 Variations
Swap cod for haddock, halibut, or firm white fish.
Use fine green beans and skip the potatoes when you want a lighter meal.
A spoon of garlic-infused tartar-ish sauce (mayo + lemon + dill) takes it up a level.
🧊 Storage
- 📦
Best the day it's made; cod reheats poorly but is a fine cold flake salad the next day.
- 📦
Potatoes and beans keep 3 days and reheat beautifully.
💡 Chef Tips
Tip 1: Dry the cod thoroughly — wet fish steams and sticks.
Tip 2: Cook cod just until it flakes; it goes from perfect to dry in one extra minute.
Tip 3: New potatoes are low FODMAP in generous portions — a comfortable starch for the elimination phase.
Tip 4: Fresh dill is worth it here; dried dill tastes like wet grass.
❓ FAQ
Are green beans really low FODMAP? Yes — green beans are a low-FODMAP vegetable; portions can nudge up toward lunch-sized bowls comfortably.
Can I use garlic-infused oil for the fish? The 1 tablespoon dressing is the subtle route; keep the fish itself in plain oil for the cleanest result in phase 1.
Is this safe for reintroduction? It's already a largely "safe" meal, which makes any GI super-sleuthing easier on this plate.
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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 →