Low FODMAP Fish Puttanesca
SIBO Diet Friendly
If you’re a salt and savory lover you’re going to love this Italian dish! It literally became one of my go to weekly dinners when I was following the SIBO diet. And the best part is it’s super easy and quick to make for those night’s you’re in a rush! Frozen fish fillets thaws in just 10 min in warm water and this recipe only takes about 15-20min to cook.
Theis recipe is also incredibly forgiving and adaptable. You can prep the ingredients in the morning or, refrigerate them, and simply cook them when you get home. It's an ideal solution for anyone juggling work, family commitments, or simply wanting to minimize time spent cooking while still eating well. For an even simpler prep, you can oven bake the fish as well!
SIBO Diet and Low FODMAP Fish Puttanesca
For those of you who may not be a fan of the oily, stinkier fish, light white fish like haddock, cod or tilapia can be a great option for getting good quality protein with anti inflammatory omega 3 fats (although not as high as oily fish!) while following the SIBO diet.
If you struggle with poor digestive function, the traditional fish and rice meal may actually be tougher on your digestive system leading to more symptoms like bloating and gas. Sticking to higher protein recipes with vegetables, especially cooked, will help you feel lighter and for some people food combining like this can be a game changer for how they feel after meals.
As a digestive health holistic nutritionist who specializes in SIBO/IBS and heartburn, it’s my goal to help you you navigate your diagnosis and the key role that food plays in helping you overcome it. Learn more about my SIBO Program here.
Recipe- SIBO Fish Puttanesca:
1-2 white fish fillets, thawed (haddock is my preference)
1 tbsp Garlic infused olive oil
1/3 cup of Kalamata olives
1/2 cup of cherry tomatoes, washed and sliced in half
1 tbsp of capers
A handful of fresh basil, chopped
1 tsp of salt and pepper
Handful of arugula
1 tsp olive oil
Directions:
Place a wide/large pan (non stick) on the stove top and head to medium heat and add the garlic infused olive oil.
Add the tomatoes, capers and olives to the pan and let them cook for 3-5 minutes, stirring every couple of minutes.
Add the fish fillets in the center of the pan and season with salt and pepper. Cook until internal temperature reaches 145°F (appx 8-15 minutes depending on the thickness), flipping half way through cooking.
After the fish has cooked for 5 minutes, add the basil to the pan.
While the fish is cooking, put a handful or 2 of arugula on a plate and drizzle with olive oil and top with salt. Use spatula to transfer the contents of the pan to the plate besides the arugula. Enjoy!
