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Low FODMAP Recipe for Oat and Lemon Crumbed Fish

Coating fish fillets in oats instead of plain breadcrumbs gives them a glorious crunch. See notes section for Low FODMAP diet tip.

Preparation Time

30  - 60  minutes

Cooking Time

20 minutes

Ingredients (serves 4)

180g (2 cups) rolled oats

1/2 cup chopped fresh continental parsley

2 tbs finely grated lemon rind

75g (1/2 cup) plain flour

2 eggs, lightly whisked

4 (about 180g each) firm white fish fillets (such as perch)

2 Lebanese cucumbers

1 carrot, peeled, cut into matchsticks

65g (1 cup) bean sprouts, trimmed

Extra light olive oil, to shallow-fry

120g baby Asian salad mix

Tartare sauce, to serve

Lemon wedges, to serve


Combine the rolled oats, parsley and lemon rind on a large plate. Place the flour on a separate plate and season with salt and pepper. Place the egg in a bowl.

Coat the fish in the flour and shake off excess. Dip in the egg, then in the oat mixture, pressing firmly to coat. Transfer to a large plate and place in the fridge for 30 minutes to chill.

Meanwhile, use a vegetable peeler to slice the cucumbers lengthways into thin ribbons. Combine the cucumber, carrot and bean sprouts in a large bowl.

Heat enough oil in a large frying pan to come 1cm up the side of the pan. Heat over medium-high heat. Add half the fish and cook for 4-5 minutes each side or until the flesh flakes easily when tested with a fork. Transfer to a plate lined with paper towel. Cover loosely with foil to keep warm. Repeat with remaining fish, reheating the oil between batches.

Divide the fish, Asian salad mix and cucumber mixture among serving plates. Serve with tartare sauce and lemon wedges.


Low FODMAP diet tip: make this a low FODMAP recipe by replacing plain flour with cornflour.

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