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Low FODMAP ratatouille with haddock
A low FODMAP ratatouille was one of those recipes that had been on my to-make list for a long time. So when I found a delicious looking recipe for a ratatouille with haddock, i knew: I am going to make a low FODMAP version of this.
Ratatouille is a French dish that is based around stewed vegetables. The basis usually consists of tomato, eggplant and often also zucchini, onion and garlic.
Onion and garlic are of course no option on the low FODMAP diet. So I replaced the garlic for garlic-infused olive oil and the onion for two stalks of spring onion (the green part only).
For vegetables, I used eggplant, tomato and a few sundried tomatoes in this ratatouille. A delicious flavourful combination*
If you want to add some more vegetables, you can add zucchini (max. 60 gram per person is low FODMAP) or a red bell pepper would also taste great.
*In 2022 tomatoes and have been retested and they become high in fructose in quite small amounts. Sundried tomatoes are also low FODMAP only in small amounts. If you are still in the elimination phase or know you don’t tolerate fructose, I would advice omitting the normal tomatoes from this recipe. If you know you tolerate fructose, you can enjoy this recipe.
The fish in this low FODMAP ratatouille
I personally had never used haddock in a recipe, but I really wanted to give it a try. Usually, when I use white fish in a recipe, I pick tilapia fillet or codfish and don’t really look at what else is available.
After doing some research, I realised that haddock is often used to make fish and chips or kibbeling (fried fish in batter that is popular in the Netherlands).
I actually knew that, but never thought about using this fish myself. I always like the flavour of haddock in fish and chips, so I was curious how it would taste in this recipe.
I ended up really loving it! Haddock is quite similar to codfish, but it has a bit of softer and more flavourful taste, so I really enjoyed it! If you have codfish or tilapia at home and would like to use that in this recipe, that is also possible.
This recipe will definitely make it into my standard repertoire of recipes because it is quite easy to make and it is super yummy ánd healthy.
Low FODMAP ratatouille with haddock
- Total Time: 40 minutes
- Servings: 2 1x
- Diet: Gluten Free
Description
Low FODMAP ratatouille with haddock and rice. A dish that looks fancy ánd is simple to make! The best of both worlds. Gluten-free and lactose-free
Ingredients
- 1 tbsp + 1 tsp garlic-infused olive oil
- 120 g (2/3 cup) basmati rice
- 1/2 red pepper
- 2 flavourful tomatoes*
- 150 g (2 cups) eggplant
- 6 sundried tomatoes (make sure no garlic has been added to it)*
- 2 tsp (smoked) ground paprika
- 150 ml (2/3 cup) stock (use low FODMAP stock)
- 2 pieces of haddock (I used about 200 gram)
- 2 stalks of spring onion, only the green part
Instructions
- Pre-heat the oven to 200 degrees Celsius (390 F).
- Cook the rice according to the instructions on the package.
- Put the sundried tomatoes together with a teaspoon of olive oil in a bowl and use an immersion blender to make it into a smooth mixture: a quick homemade tomato tapenade.
- Cut the tomatoes and the eggplant into pieces.
- Heat 1 tbsp of olive oil in a pan. Cut the half red pepper into small pieces and add it to the oil.
- Then add the tomato, eggplant and half of the tomato tapenade to the pan. Leave this to fry to two minutes while stirring now and then.
- Add the stock and the ground paprika. Stir everything together, put the lid on the pan and leave the ratatouille to boil for 10 minutes on low heat. In the last two minutes add the stalks of spring onion, cut into rings. Taste and season with salt and pepper.
- In the mean time, sprinkle the haddock fillets with pepper and salt. Spread the rest of the tomato tapenade over both fillets. Put the fillets in an oven dish and bake them for 6-8 minutes in the oven.
- Scoop the rice and the ratatouille onto a plate and put the haddock on top. Serve immediately.
Notes
*In 2022 tomatoes and have been retested and they become high in fructose in quite small amounts. Sundried tomatoes are also low FODMAP only in small amounts. If you are still in the elimination phase or know you don’t tolerate fructose, I would advice omitting the normal tomatoes from this recipe. If you know you tolerate fructose, you can enjoy this recipe.
- Prep Time: 40 min
- Category: Dinner
- Method: Simmering
- Cuisine: International
Fancy some more low FODMAP fish recipes?
Did you like this recipe and would you like to try some more low FODMAP fish recipes? Then definitely take a look at the recipes below:
- Tomato risotto with shrimps
- Fish tacos with tilapia fillet
- Pasta with tuna and grilled eggplant
- Poké bowl with salmon
- Pasta puttanesca
- Mussels in white wine sauce
- Pad thai with shrimps
On this page with fish recipes, you can find all fish recipes that are on the blog.
Together we go for a calm belly!
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2 Comments
I made the Ratatoulle with Snapper last night for supper. I love this dish. Next time I will serve it with rice. I love all your recipes and look forward to trying all of the Indonisian ones.
Happy to hear that!