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Low FODMAP Mediterranean Fish Stew

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Low FODMAP, fish stew

2022 update: tomatoes have been re-tested by Monash University and found to contain moderate amounts of FODMAPs, I have therefore reduced the amount of fresh tomatoes used in this recipe to ensure it remains low FODMAP.

My mum makes a lovely fish stew which is quite similar to this. It’s a bit indulgent and perhaps not an everyday meal as it uses most of a bottle of wine, although the alcohol will evaporate away during cooking. Compared to my mum’s version I’ve made this low FODMAP by using pancetta and paprika to replace chorizo which would almost certainly have contained garlic. Try not to stir after adding the cod as this may cause the fish to break down too much. This dish goes nicely with gluten free ciabatta which you can use to soak up the flavoursome broth.

For more fish based meal ideas, have a look through these low FODMAP fish recipes.

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Low FODMAP Mediterranean Fish Stew
Author: 
Recipe type: Main meal
: Low FODMAP
Prep time: 
Cook time: 
Total time: 
Serves: 4
 
A flavoursome fish stew with a taste of the Mediterranean
Ingredients
  • 3 tablespoons garlic flavoured olive oil
  • 200g pancetta, cubed
  • 2 teaspoons paprika
  • 1 red chilli, de-seeded and finely chopped
  • 500ml dry white wine
  • 500g skinless, boneless cod fillets
  • 2 large, ripe tomatoes, sliced
  • 500g mussels, cleaned and de-bearded
  • 200ml water
  • A good pinch of salt and freshly ground black pepper
  • A large handful of chopped basil and flat leaf parsley
  • Serve with gluten free ciabatta (check the label to ensure there is no added apple/pear juice, fruit juice concentrate or pulp)
Instructions
  1. Heat 2 tablespoons of garlic flavoured oil in a large pan and fry the cubes of pancetta for 2-3 minutes until browned
  2. Add the paprika and chilli followed by the white wine
  3. Bring to the boil and simmer for a few minutes before adding the cod then sliced tomatoes and placing the mussels on top
  4. Add the extra water along with a good pinch of salt and pepper then place a lid on the pan and simmer for 10 minutes
  5. Sprinkle over the fresh herbs and drizzle over the remaining tablespoon of garlic oil then serve in warmed bowls with gluten free ciabatta

Comments

  1. Beks says

    Absolutely gorgeous! Very expensive meal as fresh cod and mussels not cheap in the UK but well worth it!