This is a great way to add protein into your low FODMAP diet. This delicious poached cod in tomato broth will warm you up on cold winter days. You could use any white fish including monk fish or locally caught haddock. Or for a change, try adding chicken or meat. The low FODMAP diet does not have to be boring, it can be tasty and delicious.
Serves 4 people, so great for sharing or freezing.
Ingredients
- 600ml chicken/vegetable stock
- A stick of celery, thinly sliced
- 400g tinned tomatoes
- 4 skinless cod/white fish fillets
- 250g potatoes
- 1 pinch chilli flakes or a fresh chilli to taste
- 115g green beans, sliced
- Fresh basil leaves for garnish
- Salt and black pepper to taste
- 1 teaspoon fresh lemon juice, plus 4 lemon wedges, for serving
- Extra-virgin olive oil, for drizzling
Method
Add the stock, celery, tinned tomatoes, potatoes and fresh chilli (or chilli flakes) to a large pan and bring to the boil. Reduce heat and simmer, uncovered, until potatoes are tender, about 6 to 8 minutes. Season the cod with salt and pepper, add to broth mixture along with the sliced green beans and cover. Simmer until fish is opaque throughout and just cooked through, about 7 minutes. Adjust the seasoning to taste. When ready to serve, divide fish, vegetables and broth between 4 bowls. Garnish with basil leaves, drizzle with oil and serve with lemon wedges for squeezing. Enjoy…
Tips
- Try adding meat or chicken for a change
- Experiment with different herbs, such as coriander or parsley
- Top with thinly sliced radish for extra flavour
- If you like this low FODMAP poached cod in tomato broth, then try out some other delicious low FODMAP recipes: such as aubergine and tomato curry, skillet weekend hash, or aubergine moussaka
Help with your low FODMAP journey
If you feel that the low FODMAP diet can help with your IBS symptoms, then help is at hand. The low FODMAP diet improves symptoms in over 75% of IBS sufferers. It’s a tricky diet to do alone though and the best results are seen in those who have advice and support from an IBS dietitian. Specialist advice from an IBS/FODMAP dietitian, can help you navigate the complexities of the diet and help to make the diet practical to fit in with your lifestyle. For more information about the low FODMAP diet and to help you decide it this is the right approach for you, see my webpage about IBS treatment.
