Cod Florentine

Cod Florentine

Enjoy a restaurant-quality seafood dinner at home with this decadent low-FODMAP cod florentine that is 100% SIBO-friendly. Tender, flaky cod fillets are pan-seared to golden perfection, then nestled into a silky cream sauce made with lactose-free half-and-half, fresh baby spinach, aged Parmesan cheese, and a splash of bright lemon juice. Seasoned with aromatic Italian herbs and garlic-infused olive oil, this 2-serving dish offers a rich, comforting meal that feels ultra-luxurious while taking less than 20 minutes to prepare.

Engineered to bring creamy Italian comfort food back to your table without digestive fallout, this gluten-free and low-lactose fish entree avoids high-FODMAP triggers like raw garlic, onions, or heavy dairy. By using fructan-free garlic-infused olive oil, lactose-free half-and-half, and naturally low-lactose Parmesan, you get a velvety, high-protein sauce completely free of bloating, gas, or IBS flare-ups. It is an exceptional, elegant choice for anyone adhering to a strict SIBO meal plan, managing food sensitivities, or cooking a quick, health-conscious weeknight dinner.

Yield 2
Serving Size ½ of recipe
Servings 2
Prep Time 10 minutes
Cook Time 12 minutes
Total Time 22 minutes

Estimated Nutrition

  • Calories: 270 kcal

  • Total Fat: 12g

    • Saturated Fat: 4g

    • Trans Fat: 0g

  • Cholesterol: 75mg

  • Sodium: 420mg

  • Total Carbohydrates: 4g

    • Dietary Fiber: 1g

    • Sugars: 2g

  • Protein: 36g

Ingredients

  • 10 oz. Cod Fillets
  • 2 tsps. Garlic-infused Olive Oil
  • 2 Cups Baby Spinach
  • ½ Cup Lactose-free Half-and-half
  • 2 tbsps. Finely Grated Parmesan Cheese
  • 1 tbsp. Fresh Lemon Juice
  • ½ tsp. Dried Italian Seasoning
  • 1 tbsp. Chopped Fresh Parsley
  • Salt and Black Pepper, to taste

Preparation

Step 1

Pat the cod dry and season both sides with salt, pepper, and Italian seasoning.

Step 2

Heat 1 tsp garlic-infused olive oil in a large skillet over medium heat.

Step 3

Add the cod and cook for approximately 3–4 minutes per side, depending on thickness.

Step 4

Transfer the cod to a plate.

Step 5

Add the remaining garlic-infused olive oil to the skillet.

Step 6

Add the spinach and cook until just wilted.

Step 7

Reduce the heat to low.

Step 8

Add the lactose-free half-and-half and Parmesan.

Step 9

Stir gently until the sauce is smooth and slightly thickened. Do not bring it to a rapid boil.

Step 10

Stir in the lemon juice.

Step 11

Return the cod to the skillet.

Step 12

Spoon the sauce and spinach over the fish.

Step 13

Cover and cook for another 2–3 minutes, until the cod reaches 145°F and flakes easily.

 

**All recipes are designed to be low-FODMAP when prepared in the specified serving sizes. Individual tolerance may vary.
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