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Serving Idea: Cacciucco (Seafood Stew)

Serves 4

Ingredients

1 jar of SOME Foods Capsicum, Olive & Chilli Sauce
1 T (15mls) extra virgin olive oil
1 fennel bulb*
2 medium carrots (about 200g)
1 cup (250mls) white wine
1 tsp (1.25g) salt
400g white fish fillets (such as mullet, mulloway, snapper or flathead)
400g green (raw) prawn meat

*49g of fennel per person is low in FODMAPs and should be tolerated by most individuals with IBS. Avoid large servings (100g)  which contain high amounts of Oligos (fructans) and Polyols (mannitol).

Source: The Monash University low FODMAP diet smartphone app.

Photo of low FODMAP fish poached in Capsicum, Olive & Chilli Sauce served with steamed vegetables

 

Preparation

Remove stalks, any rough outer leaves and the base from the fennel bulb, then dice into ½ cm cubes.Make sure the final prepared amount weighs no more than 200g*.

Peel the carrots and remove both ends, then dice into ½ - 1 cm cubes.

Cut the fish into roughly 3cm cubes.

Devein the prawns (if needed).

Method

Heat the olive oil in a medium, heavy based, pot or pan over high heat then add the diced fennel and carrot. Fry until the fennel starts to brown.

Add the white wine and deglaze the pan (i.e. scrape up all of the yummy brown flavoursome bits that have stuck to the pan).

Turn the heat down to medium then add the jar of Capsicum, Olive & Chilli Sauce and salt. Mix through thoroughly and bring to a simmer. Put the lid on and turn the heat to low, stirring occasionally.

When the carrot is just becoming tender (about 5-7 minutes), add in the prawns and cubes of fish, stirring to incorporate. Put the lid back on and continue simmering until the seafood is cooked (roughly another 4-5 minutes).

Serve with 1 cup of cooked rice (1/3 cup uncooked) or a slice or two of gluten free/sourdough spelt bread.

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