One pot low FODMAP mediterranean fish stew recipe where fish is cooked with tomatoes, potatoes and bell peppers. Flavour-packed and simple.
This fish stew is inspired in a traditional fisherman’s recipe. It came in handy when there was unsold leftover fish. From Greece to Portugal, this is a classic mediterranean recipe and has many names. In Portugal we call it caldeirada, in France, buillabaisse and at my place we called it spanish potatoes (!). This last one is actually a variation with codfish (bacalhau), also very popular and equally delicious.
Definitely one of my favourite fish recipes. Easy, tasty, versatile and nourishing. I call it my personal detox food as it is so comforting but at the same time light, delicate and super healthy.
ingredients you’ll need for this low FODMAP fish stew
- Your favourite fish (see recipe for suggestions)
- potatoes
- bell peppers
- tomatoes
- parsley
- and white wine are the base ingredients for a perfect mediterranean fish stew.
After mastering this low fodmap mediterranean fish stew recipe, you can then start combining different types of fish, shellfish and even seafood. Sea is the limit!
Tips for the perfect fish stew
One very important step in the recipe is to respect the order in which ingredients are layered in the pan. This order has to do with the time each one takes to cook. So, the thick potato slices go first, followed by bell peppers, tomatoes and finally by the fish.
In order for the stew to boild and simmer and to make a delicious broth, add half water, half white wine and finish with fresh parsley and sea salt.
I suggest serving in a large soup plate, to ladle in the broth and roughly mash some potatoes with a fork. Delicious!
And don’t forget to check out my collection of fish recipes.
Low FODMAP Mediterranean Fish Stew
Ingredients
- 18 oz | 500 g cod fish monk/hake fish OR any other fish cut in fillet or steak
- 4 tbsp olive oil OR garlic infused oil
- 4 potatoes medium , cut into thick slices of about 0,5 in
- 9 oz | 250g tomatoes medium, chopped
- 3 oz | 85g red bell pepper seeded and cut into strips
- 1 cup water
- 1 cup dry white wine
- 3 tbsp fresh parsley chopped
- Pinch of sea salt
- Pinch of oregano optional
Instructions
- Heat the olive oil in a large saucepan over medium heat.
- Add a first layer of potatoes, a second of pepper and a third of tomatoes. Finish with the fish at the top.
- Add water and wine and bring to a boil.
- Season with salt, parsley and oregano (optional).
- Let it cook for 40 minutes or until the potatoes are cooked (stick a knife).
- Remove from heat and serve, adding the broth on top.
Notes
- Common tomato – 2.29oz | 65g (fructose).
- Red pepper – 1.52oz | 43g (fructose).
This recipe has been revised and updated according to Monash FODMAP’s latest updates. Originally published on November, 14 2014.
I didn’t have any parsley, and my son isn’t a big fan anyway, so I left it out and added lemon at the end. My goodness, this is probably the best soup ever made! Thank you! Definitely my new favourite.
Antes de mais parabéns pelo seu blog!
Sabe dizer-me se oregãos e salsa são low FODMAPS? E se são alimentos com boa ou má tolerância?
Obrigada Matilde. A boa notícia é que todas as aromáticas são low fodmap 🙂 aconselho-a a aderir ao grupo Fodmap Portugal, onde encontrará uma comunidade a quem poderá colocar todas as suas questões.
This was very good. I added Gourmend’s certified low FODMAP garlc chive powder and green onion powder.
Thx for the feedback and for the tip, Julie! 🙂