- Seared Chicken with Chive & Parsley Sauce
- Hot Cross Buns
- IBS and the Gut-Brain axis
- 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
- Tips for Choosing Your Dietitian
- Does Food Affect your Childs Mental Health
- Lunchbox Mac’n’Cheese muffins – Low FODMAP
- How to Choose Low FODMAP Sourdough
- Banana, Lime & Coconut Cake
- 5 Game Changing Foods to Treat Constipation
- Should you Weigh your FODMAP Portions?
- What’s the Difference Between FODMAPs & Gluten
- 5 Reasons to Avoid a Keto Diet
- Low FODMAP Label Reading Guide
- LoFo Banana Cake with Lemon Icing
- Choc Raspberry Muffins
- Whats the deal with FODMAP stacking?
- Vanilla & Apple Muffins – Low FODMAP
- Low FODMAP Pumpkin Spice Bliss Balls
- 5 Quick & Easy Low FODMAP Breakfast Ideas
- Nicely Nutty Muesli Slice
- How to Challenge & Reintroduce FODMAPs
- Practical Tips for Starting a Low FODMAP Food Diet Plan
- IBS & Diabetes – Part 1
- Eating for IBS & Diabetes – Part 2
- Low FODMAP Beer Bread
- 7 Easy low FODMAP Swaps
- Fuelling your run on a Low FODMAP Diet
- Taking care of your Guts on a FODMAP Diet
- 7 Reasons to Cook More at Home
- Should you take Digestive Enzymes?
- Is Greek Yoghurt low FODMAP?
- A Short History of FODMAP Diets
- Fettuccine with Salmon & Vegetables
- Probiotics, Prebiotics & IBS
- Whats the Deal with Coffee & IBS?
- 10 Great Low FODMAP Supermarket Foods
- What’s with Dairy & FODMAPs
- Low FODMAP Pesto
- Mindfulness & IBS
- Does your Period make IBS worse?
- Mediterranean Fish & Veggies – Low FODMAP
- Savoury Pikelets – Low FODMAP, Gluten Free
- Why do I react to Low FODMAP Foods?
- Reuniting with Wheat
- How to Eat Vegetarian on a 7 Day Low FODMAP Diet
- Macadamia Maple Oat Bars
- Low FODMAP Salmon Fritters
- What is Healthy Eating Anyway?
- 5 Tips to Manage Life on a Low FODMAP Diet
- 6 Secrets of Great Low FODMAP Cooking
- Low FODMAP Fish Tacos with Lime Mayo & Fiesta Salad
- 10 Low FODMAP Foods you Didn’t Know you Could Eat
- The Ultimate FODMAP Friendly Easter Guide
- Feel Good Soup
- How to Challenge Fructose with a Mango Smoothie
- Low FODMAP Miso Glazed Salmon
- Low FODMAP Hummus
- Understanding Food Chemical Sensitivities
- Understanding IBS
- Low FODMAP Gnocchi Bolognese
- Low FODMAP Teriyaki Plant Protein Power Bowl
- How to Gain Weight on a Low FODMAP Diet
- Low FODMAP Rhubarb & Berry Crumble
- Understanding the 3 Phases of the Low FODMAP Diet Plan
- Low FODMAP Paella
- Low FODMAP “Garlic” Bread
- Maple Balsamic Skewers
- Ginger & Tamari Scallops – Recipe ReDux
- CONSTIPATION & IBS
- 5 Reasons to Reintroduce FODMAPs
- Low FODMAP Eggplant Dip
- Getting Started on the Low FODMAP Diet
- 5 reasons the Low FODMAP Diet May Not be Working
- Essential Banana Bread
- Buckwheat Pancakes
- Mindful eating
- Iodine – the forgotten nutrient
- Oven Baked Eggs
- Easy Chicken Casserole
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.
