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- FODMAP Certification Logos
- Smash Your FODMAP Diet Plan with our Best Ever FODMAP Recipes
- Seared Chicken with Chive & Parsley Sauce
- Hot Cross Buns
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- Supplements & IBS Part II
- Is Intermittent Fasting Good for IBS?
- How to Eat Out with a Food Intolerance
- What Supplements should you take for IBS? Part I
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- Does Food Affect your Childs Mental Health
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- Eating for IBS & Diabetes – Part 2
- Low FODMAP Beer Bread
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Mediterranean Fish & Veggies – Low FODMAP
You’ve probably heard by now that the Mediterranean diet is a pretty healthy way to eat. If you have IBS, you might be wondering if it’s possible to follow a Mediterranean style of eating and stay low FODMAP at the same time.
The Mediterranean diet is not based on a strict set of rules, it’s more about the types of foods that are eaten regularly. These foods include fish, olive oil, whole grains, nuts, seeds and lots of fruits & vegetables.
Why not add some low FODMAP Mediterranean flair to your next meal? Try this easy & delicious low FODMAP Mediterranean fish & grilled veggies.
Serves 4
Prep time 10 minutes
Cook time 10 minutes
Ingredients:
1 tbl (15ml, 0.5oz) Cobram Estate garlic infused olive oil
2 tbl (15ml, 0.5oz) Cobram Estate extra virgin olive oil
2 tbl (30ml, 1oz) balsamic vinegar
1 tbl (15ml, 0.5oz) pure maple syrup
4 cups (600g, 21oz) of chopped veggies – zucchini, capsicum, squash, baby truss tomatoes
4 x 140g (5oz) fillets of firm white fish
4 tbl (60g, 2oz) low FODMAP pesto (no garlic or try this recipe)
Salt & pepper to taste
1 lemon sliced into rings
Fresh basil to serve
Method:
- Heat oven to 180ºC bake function.
- Combine the garlic infused olive oil, extra virgin olive oil, balsamic vinegar and pure maple syrup in a large bowl. Add the chopped veggies and coat in the marinade.
- Line a baking tray with a large sheet of baking paper. Arrange the fish fillets and veggies on the baking paper. Scatter the lemon slices over the top, spread a tablespoon of pesto on each fillet of fish & season with salt & pepper. Bake in the oven for 10 minutes, or until fish just cooked through.
- Garnish with basil leaves and serve.
