IBS CURO
Home FODMAP FODMAP Food List Low FODMAP Recipes IBS Food Map

Low FODMAP Recipe -  Steamed tilapia with a pepper, spinach and rice stuffing


Ingredients

1 tbsp olive oil

1 tbsp chopped chives

1 tsp garlic infused oil

1 tsp fresh root ginger, grated

¼ red pepper, finely sliced

1 handful fresh spinach leaves

2 tbsp cooked rice

50ml/2fl oz white wine

1 tilapia fillet

3 slices lemon

Preparation method

In a pan, heat the oil and gently fry the  ginger for 2-3 minutes to soften, then add the pepper, spinach and rice and fry for a further 2-3 minutes.

Add the wine, garlic oil and chives to the pan and turn up the heat to reduce the volume of liquid. Once the volume of liquid has reduced by at least half, spread the vegetable mixture onto the flesh side of the fish fillet, lay the lemon slices on top of the fish and place it onto a plate. Cover with cling film and microwave on full power for 3-4 minutes.

To serve, place the cooked fish onto a serving plate.

Low FODMAP Recipes