Five Easy One-Pan Low FODMAP Pescatarian Recipes

1. Lemon Herb Baked Salmon with Roasted Vegetables:

• Ingredients:

  • Salmon fillet

  • Zucchini, sliced

  • Red bell pepper, sliced

  • Olive oil

  • Lemon juice

  • Fresh herbs (such as thyme or rosemary)

  • Salt and pepper

• Instructions:

  1. Preheat the oven to 400°F (200°C).

  2. Place the salmon fillet on one side of a baking sheet.

  3. Toss the sliced zucchini and red bell pepper with olive oil, lemon juice, fresh herbs, salt, and pepper. Spread them on the other side of the baking sheet.

  4. Bake for about 15-20 minutes, or until the salmon is cooked through and the vegetables are tender.

2. Shrimp Stir-Fry with Quinoa:

• Ingredients:

  • Shrimp, peeled and deveined

  • Bell peppers, sliced

  • Carrots, julienned

  • Green beans, trimmed

  • Cooked quinoa

  • Low FODMAP stir-fry sauce (made with soy sauce, ginger, and garlic-infused oil)

  • Sesame oil

  • Green onions (green parts only), chopped (for garnish)

• Instructions:

  1. Heat sesame oil in a large pan over medium-high heat.

  2. Add the shrimp and stir-fry for a few minutes until they start to turn pink. Remove and set aside.

  3. In the same pan, add a bit more sesame oil if needed, and stir-fry the vegetables until crisp-tender.

  4. Return the shrimp to the pan, add the cooked quinoa, and pour the stir-fry sauce over everything. Stir well to combine.

  5. Cook for another minute or two, then garnish with chopped green onions before serving.

3. Baked Cod with Herbed Potatoes:

• Ingredients:

  • Cod fillet

  • Baby potatoes, halved

  • Olive oil

  • Fresh dill or parsley, chopped

  • Lemon zest

  • Salt and pepper

• Instructions:

  1. Preheat the oven to 400°F (200°C).

  2. Toss the halved baby potatoes with olive oil, fresh herbs, lemon zest, salt, and pepper. Spread them on a baking sheet.

  3. Place the cod fillet on top of the potatoes.

  4. Bake for about 20-25 minutes, or until the cod is cooked and flakes easily with a fork.

4. Lemon Garlic Shrimp and Green Beans:

• Ingredients:

  • Shrimp, peeled and deveined

  • Green beans, trimmed

  • Lemon juice

  • Garlic-infused oil

  • Fresh parsley, chopped

  • Salt and pepper

• Instructions:

  1. Heat garlic-infused oil in a pan over medium-high heat.

  2. Add the shrimp and cook for a few minutes until they turn pink and opaque. Remove and set aside.

  3. In the same pan, add a bit more garlic-infused oil if needed, and stir-fry the green beans until they're tender-crisp.

  4. Return the cooked shrimp to the pan, add lemon juice, chopped parsley, salt, and pepper. Toss everything together and cook for another minute.

5. Sheet Pan Cod and Roasted Vegetables:

• Ingredients:

  • Cod fillet

  • Carrots, peeled and sliced

  • Green beans, trimmed

  • Olive oil

  • Fresh thyme or rosemary

  • Salt and pepper

• Instructions:

  1. Preheat the oven to 400°F (200°C).

  2. Toss the sliced carrots and trimmed green beans with olive oil, fresh herbs, salt, and pepper. Spread them on a baking sheet.

  3. Place the cod fillet on top of the vegetables.

  4. Bake for about 20-25 minutes, or until the cod is cooked and flakes easily with a fork.

These one-pan recipes offer a variety of flavors and are suitable for a low FODMAP pescatarian diet. Remember to adjust portion sizes and ingredients according to your individual tolerance and dietary needs. Enjoy your flavorful and hassle-free meals!