Diet Suitability
✅ Diet Suitability Table (with Green Beans)
| Diet Category | ✅ / ⚠️ / ❌ | Notes |
|---|---|---|
| 🧂 Low-Histamine | ✅ / ⚠️ | ✅ if fish is very fresh, cooked and eaten immediately. Green beans are usually tolerated but limit storage time. |
| 🌿 Low/Moderate-Salicylate | ✅ | All ingredients are low in salicylates when fresh. |
| 🌾 Gluten- and Dairy-Free | ✅ | No gluten or dairy ingredients. |
| 🧠 Neurodivergent-Aware | ✅ | Textures can be softened; flavors are bland/mild. Plate components separately if preferred. |
| 🌀 Low-Inflammatory / Low-GI | ✅ | High-fiber veg + clean protein. Low GI and soothing. |
| 🍽️ Cookable in All Zones | ✅ / ⚠️ | Cooked fresh or pre-portioned and frozen (except fish for low-histamine). |
| 🟣 Low-FODMAP | ✅ | All ingredients are FODMAP-safe in the listed amounts. |
Ingredients (Per Person):
- 120–150g very fresh white fish fillet (e.g. John Dory, Goldband Snapper)
- ½ cup mashed pumpkin (peeled orange-flesh, steamed until soft)
- ½ cup steamed choko or zucchini, sliced
- ½ cup steamed green beans, trimmed
- 1 tsp rice bran oil or canola oil (optional)
- Salt to taste
- Optional: sprinkle of chopped parsley or chives
Method:
- Prepare the vegetables:
– Steam pumpkin until very soft (about 10–15 minutes), then mash.
– Steam choko/zucchini and green beans until tender but not mushy (about 5–8 minutes).
– Set aside, keeping warm or cool and store for later. - Cook the fish:
– If using fresh fish, season lightly with salt.
– Gently pan-fry in a nonstick pan with a few drops of oil over medium heat, about 2–3 minutes per side depending on thickness, or bake at 180°C (350°F) for 10–12 minutes until flaky.
– For very soft textures, you may steam the fish instead (8–10 minutes). - Assemble and serve:
– Place fish fillet on plate with scoops of mashed pumpkin, steamed choko/zucchini, and green beans.
– Drizzle lightly with rice bran oil or top with chopped parsley/chives if tolerated.
– Serve warm. Best fresh — do not store fish if following a low-histamine plan.
Storage Notes:
- ✅ Pumpkin, choko/zucchini, and green beans may be batch-cooked and frozen.
- ❌ Do not store cooked fish for histamine-sensitive individuals — use fresh each time.
