How to parse Merge request title message to get multiple jira id in list

How can i Parse this string in sed/awk to get only JIRA ids in list CI_MERGE_REQUEST_TITLE=“WIP: JIRA-10,JIRA-200 Demo for customizing application”
Before JIRA ids and after JIRA ids any string will be there?

Output should be [‘JIRA-10’,‘JIRA-200’]