Go Back
+ servings
clay platter with low fodmap mediterranean fish stew
Print Recipe
5 from 4 votes

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.
Prep Time15 mins
Cook Time45 mins
Total Time1 hr
Course: Dinner
Cuisine: Low Fodmap
Keyword: fish stew, mediterranean, potatoes, red bell pepper
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).
Safe portion on the low FODMAP diet: 1/4 of the recipe, to respect 1.5 doses of fructose.