This easy to follow low FODMAP recipe of ‘Crispy Fish and Lentils’ is a flavour combination not to be missed!



This easy to follow low FODMAP recipe of ‘Crispy Fish and Lentils’ is a flavour combination not to be missed!

Serves: 4

• 55g (1/3 cup) gluten-free
all purpose flour
• 4 (4 x 100g) boneless white fish fillets
• Spray oil
• 1 x 400g can lentils, drained and rinsed
• 4 spring onions, sliced
• 1 tablespoon + 1 teaspoon garlic infused oil
• 300g (2 cups) green beans, trimmed
• 2 large carrots, sliced
• 4 Roma tomatoes, sliced lengthways
• 2 lemons, halved

• Preheat oven to 200ºC.
• Place flour in a bowl. Coat fish fillets in the flour, shaking off any excess.
• Heat a non-stick pan over high heat for 1 minute. Lightly spray pan with oil and cook fish for 2 minutes on each side or until crispy. Set aside
• Add lentils, spring onion, beans and carrots to a large baking dish and drizzle with 1 teaspoon of garlic oil.
• Place baking dish in the oven for 10 minutes. Give the lentil mixture a stir half way through.
• Remove lentils from the oven and place fish and tomatoes on top of mixture. Drizzle with remaining 1 tablespoon of garlic oil and a squeeze of lemon.
• Bake fish and lentils for 10-15 minutes, or until vegetables are tender.
• Divide among serving plates.
• Spoon the pan juices over the fish.
• Serve and enjoy!

Did you know?
• This recipe is good for anyone looking to follow a low FODMAP diet. It is also an egg, dairy, gluten, nut and soy free option.
• If using raw lentils soak them overnight. This will reduce the amount of gas in the lentils and make them softer during cooking. Alternatively you can use lentils from a can, which have been par cooked, just rinse them before use. Ensure you do not exceed the amount of lentils within the recipe. One serve is ¼ can of lentils, anything over this may not be appropriate for a low FODMAP diet.
• In terms of white fish, snapper, whiting or bream are all good options. An alternative to white fish is an oily fish such as tuna or salmon which have exceedingly high levels of omega 3’s.
• Eating fish twice a week may reduce disease risk. Fish is often one ingredient that many people forget to put on their shopping list. By learning new and exciting ways to cook fish and finding new recipes it is more likely you will choose to eat it throughout the week and won’t forget.
• Using olive oil in a recipe will compliment and enhance the flavours in this dish, such as lemon and garlic. Using garlic infused oil can help with keeping your meals low FODMAP. This oil may also help with increasing the flavour within the recipe.
• It is important that at least half of your plate is full of vegetables. The rest of your plate should be filled with low GI carbohydrates and protein. By following these portion sizes you are more likely to consume the right amount of kilojoules per day and not over consume.