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Mediterranean Fish & Veggies – Low FODMAP

November 2,2018

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


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


  1. Heat oven to 180ºC bake function.
  2. 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.
  3. 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.
  4. Garnish with basil leaves and serve.