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Mediterranean-Inspired 30-Minute Walnut Crusted Fish Fillets; Low-FODMAP & Gluten-free

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Mediterranean Inspired Low-FODMAP Walnut Crusted Fish is delicious, and packed with healthy omega-3 fats. Gluten-free, gut-friendly and IBS-friendly.

Ingredients

Scale
  • 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

Find it online: https://rachelpaulsfood.com/mediterranean-inspired-30-minute-walnut-crusted-fish-fillets-low-fodmap-gluten-free/

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