Low FODMAP Mediterranean Fish Stew
One pot low fodmap mediterranean fish stew recipe where fish is cooked with tomatoes, potatoes and bell peppers. Flavour-packed and simple.
Servings: 4 people
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
Allowed amounts on the 1st phase of the low FODMAP diet:
- Common tomato - 2.29oz | 65g (fructose).
- Red pepper - 1.52oz | 43g (fructose).