Walnut crusted fish fillets are the best combination of tasty flavor, and good-for-you nutrition. I am incorporating 2 of the recommended components of the Mediterranean diet in this recipe, with both the fish, and the walnuts.
The Mediterranean diet has gotten oodles of positive attention, and rightly so. It has been demonstrated to have positive impacts on overall health, including cardiovascular, gastrointestinal, endocrine, cognitive function, and more. The premise of this eating plan is to incorporate healthy protein, vegetables, and grains. The diet increases our plant-based sources of protein and fish, as well as healthy fats from nuts, grains, veggies, and fruit.
Among all the nuts, walnuts have the highest proportion of omega-3 fats. Adding them to a healthy and slightly sweet fish, like cod, provides a light and flavorful meal that makes your body feel great. I love this recipe because I can get so many nutrients at the same time!
Adding these healthy fats infuses our bodies with the proper nutrient balance, but even more exciting: omega-3 fats have been linked to suppressing appetite, and lower body weight.
You won’t believe you can enjoy such decadence while being so good to your body. Not to mention, fish is a low calorie, and low fat option, packed with protein, and good for your nutrition.
Try this dinner with company, and they will be impressed by its gourmet flavor. I serve it with rice-quinoa, and sautéed greens.
You may also love my:
- Low-FODMAP Crunchy Thai Peanut Salad
- Low-FODMAP Hummus using Canned Chickpeas
- Low-FODMAP Balsamic Grilled Vegetables
- Low-FODMAP Middle Eastern Chickpea Salad
- Low-FODMAP Mediterranean Tuna Salad with Olives
- Dr. Rachel’s Best Low-FODMAP Seafood Recipes; Gluten-free
Or check out over 550 more low-FODMAP recipes on the blog! IBS-friendly.
Be healthy and happy,
Rachel Pauls, MD
Mediterranean-Inspired 30-Minute Walnut Crusted Fish Fillets; Low-FODMAP & Gluten-free
Mediterranean Inspired Low-FODMAP Walnut Crusted Fish is delicious, and packed with healthy omega-3 fats. Gluten-free, gut-friendly and IBS-friendly.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Total Time: 30 minutes
- Yield: 4–6 servings 1x
- Category: Entree
- Method: Baking
- Cuisine: American
- Diet: Gluten Free
Ingredients
- Four 6-ounce fish fillets*
- 2/3 cup (90g) finely chopped walnuts*
- 1/2 cup gluten-free panko breadcrumbs with low-FODMAP ingredients
- 2 tablespoons extra-virgin olive oil
- 2 tablespoons whole-grain seeded Dijon mustard
- 1/4 cup finely grated Parmesan cheese
- 2 tablespoons chopped fresh parsley
- 4 teaspoons full fat mayonnaise*
- Salt and pepper
- Lemon wedges for serving
Instructions
- Preheat oven to 400˚F and line a baking sheet with parchment paper
- In a medium mixing bowl, combine chopped walnuts, panko, olive oil, Dijon mustard, Parmesan, and parsley
- Pat the fish fillets dry with a paper towel and season with salt and pepper. Place them on the baking sheet
- Spread or brush 1 teaspoon of mayonnaise onto the top of each fillet
- Spoon the breadcrumb mixture evenly over each fish portion and press down lightly with your fingers. There will be about 1/2 cup for each one
- Place in oven to bake for about 10-15 minutes, or until fish is cooked through (cooking time varies depending on thickness of fillets)
- After cooking, to brown the crust, increase to broil for about 1-2 minutes
- Serve immediately, with lemon wedges on the side. Enjoy with salad, or rice-quinoa
Notes
- Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients (using available FODMAP data at time of posting)
- Most types of white fish will work, I suggest tilapia, cod, halibut, grouper, or mahi mahi
- Try your food processor or coffee grinder to make your walnuts very finely chopped
- Avoid mayonnaise brands with high fructose corn syrup, or onion/garlic. I like Hellman’s brand
