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Bowl of chicken ginger soup
Mary Johnson

SIBO Friendly Lemon Ginger Fish with Rice and Zucchini

Pan-seared white fish with a bright lemon and ginger pan sauce, served with fluffy white rice and sautéed zucchini. Built on low FODMAP ingredients, with garlic flavor from infused oil and no honey or onion.
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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 4
Course: Main Course
Cuisine: American
Ingredients Equipment Method Notes

Ingredients
  

  • 4 firm white fish fillets 5 to 6 oz / 140 to 170 g each, such as cod or haddock
  • 1 cup long-grain white rice about 190 g
  • 2 cups water for the rice
  • 2 medium zucchini sliced into half-moons
  • 1 tablespoon garlic-infused olive oil
  • 1 tablespoon olive oil
  • 1 tablespoon fresh ginger finely grated
  • 3 tablespoons fresh lemon juice about 1 large lemon
  • 2 tablespoons water for the sauce
  • 1 teaspoon pure maple syrup optional
  • 1 tablespoon butter or extra olive oil for dairy-free
  • 2 tablespoons chopped chives or green scallion tops
  • Salt and black pepper to taste
  • 1 to 2 tablespoons white rice flour for dusting (optional)

Equipment

  • Large nonstick or well-seasoned skillet
  • Small pot with a lid
  • Fish spatula
  • Microplane or fine grater
  • Instant-read thermometer

Method
 

  1. Rinse the rice, then cook it with 2 cups of water and a pinch of salt, covered, on low heat for 15 minutes. Rest 5 minutes off the heat with the lid on.
  2. Pat the fish very dry. Season with salt and pepper, and dust lightly with rice flour if using.
  3. Heat the garlic-infused oil in a large skillet over medium-high until it shimmers. Cook the fish 3 to 4 minutes without moving it, flip, and cook 2 to 3 minutes more, until it flakes easily and reaches 145°F (63°C). Move to a plate.
  4. Wipe the skillet, add the olive oil, and cook the zucchini with a pinch of salt for about 4 minutes, until browned at the edges but still firm.
  5. Lower the heat. Stir in the ginger for 30 seconds, then add the lemon juice, 2 tablespoons of water, and the maple syrup. Swirl in the butter until glossy.
  6. Spoon the sauce over the fish, top with chives, and serve with the rice and zucchini.

Notes

  • Use a commercial garlic-infused oil with no garlic pieces, and keep to about a tablespoon per meal. Check the Monash FODMAP app for current serving sizes.
  • Thin fillets cook faster than thick ones, so go by the flake test and the temperature, not the clock.
  • Salmon works with the same steps. Peeled shrimp need 2 to 3 minutes per side.
  • Leftovers keep in the refrigerator: fish up to 2 days, rice and zucchini up to 3. Cool cooked rice and refrigerate it within 2 hours.
  • Tolerance varies from person to person. This recipe is not medical advice, so check each ingredient against your own list and your healthcare provider's plan.