A gentle, nourishing main meal designed to meet the needs of individuals managing food sensitivities, reflux, interstitial cystitis, neurodivergent preferences, and low-capacity cooking days.
Dietary Suitability Overview
✅ Dietary Suitability Overview
| Diet Category | ✅ / ⚠️ | Notes |
|---|---|---|
| 🧂 Low-Histamine | ⚠️ | Only if fish is very fresh. Freeze leftovers immediately. Avoid reheating more than once. |
| 🌿 Low/Moderate-Salicylate | ✅ | All ingredients are low to moderate salicylate. Use rice bran oil or DF spread for lowest salicylate option. |
| 🌾 Gluten- and Dairy-Free | ✅ | Uses rice flour and dairy-free spread. |
| 🧠 Neurodivergent-Aware | ✅ | Mild flavor, soft texture, low-sensory load. Easily plated or mashed. |
| 🌀 Low-Inflammatory / Low-GI | ✅ | Balanced protein, fibre, and resistant starch. |
| 🍽️ Cookable in All Zones | ✅ | Green/Yellow prep. Freeze cooked fish portions for Red/Black days. |
| 🟣 Low-FODMAP | ✅ | All items are compliant at normal portion sizes (green beans ≤75g per serve). |
Serves: 4
Ingredients:
- 4 white fish fillets (e.g. John Dory, Goldband Snapper, or another very fresh mild white fish)
- ¼ cup (35g) rice flour, for dusting
- 60g dairy-free spread (e.g. Nuttelex) or olive oil
- 1 tbsp chopped fresh chives or parsley (optional)
- 4 medium peeled potatoes, cut into large chunks
- 300g green beans, trimmed
- Salt (optional, to taste)
- Optional drizzle of olive oil for serving
Method:
1. Prepare the fish:
- Pat fish fillets dry.
- Lightly coat in rice flour and shake off excess.
2. Cook the fish:
- Heat dairy-free spread or oil in a large non-stick pan over medium heat.
- Gently place fish in the pan.
- Cook for 2–3 minutes each side or until just cooked through and lightly golden.
- Remove from heat. Sprinkle with chives or parsley if tolerated.
3. Boil the potatoes:
- While the fish cooks, boil peeled potato chunks in lightly salted water until tender (about 15–20 minutes).
- Drain and toss with a small amount of olive oil or dairy-free spread if desired.
4. Steam the green beans:
- Steam beans for 4–6 minutes until just tender but still bright.
- Optional: lightly drizzle with oil or serve plain.
To Serve:
Plate one fish fillet with a portion of potatoes and green beans. Optional: garnish with herbs and serve warm.
