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10 Min |
20 Min |
Makes 4 servings |
Fody's Sesame Ginger Low FODMAP Fish & Vegetables In Parchment
Description of Fody's Sesame Ginger Low FODMAP Fish & Vegetable In Parchment
If you have ever seen the term “en papillote”, it simply means “in parchment” or “in paper” and refers to a classic cooking technique. Cooking in a parchment paper packet is easy, fun and clean up is a breeze! The food steams inside the packet, creating a tender result. Here we combine a mild fish, such as cod, with red bell peppers, zucchini, potatoes, a drizzle of Fody's low FODMAP garlic-infused oil and a nice slather of Fody's Low FODMAP Sesame Ginger Sauce. You can prep this easy low FODMAP dinner recipe in less time than it takes for the oven to preheat. Present one packet for each guest and encourage them to open the packet at the table. The steam and aroma will burst forth in a dramatic and enticing culinary moment.
Make sure to cut the potatoes ultra-thin or they will not cook in the allotted time. You should almost be able to see through them.
You can find rolls of parchment paper in the same aisle as the aluminum foil and plastic wrap. My roll is 15-inches (38 cm) wide and I pulled out 15-inches (38 cm) of parchment to make a 15-inch (38 cm) square for each packet. If your parchment is narrower or wider, that’s okay, to a point. Anything between a 12-inch (30.5 cm) square and 18-inch (36 cm) square can work.
Why Fish Is Naturally Low FODMAP (And the Best Types to Use)
Fish and seafood are naturally Low FODMAP because they are made up of protein and fats, with virtually no fermentable carbohydrates. This makes fish one of the most dependable protein choices for anyone building meals around Low FODMAP fish and Low FODMAP vegetables, especially when simplicity and confidence matter.
Mild white fish work particularly well for cooking in parchment because they steam gently and absorb flavor without becoming heavy. Cod is an excellent option, but sole, snapper, tilapia, halibut, and barramundi all produce a similar flaky, tender result. Salmon and trout can also be used if you prefer a richer flavor, though they bring a stronger taste and higher fat content.
When shopping, choose plain, unseasoned fillets. Store-bought marinated or breaded fish often contains garlic, onion, or wheat-based coatings, which are not suitable for Low FODMAP cooking. Using garlic-infused olive oil and a purpose-made sauce keeps the flavor bold while staying gut-friendly.
Fody's Sesame Ginger Low FODMAP Fish & Vegetables In Parchment Ingredients
- 1 tablespoon plus 1 teaspoon Fody Low FODMAP Garlic-Infused Olive Oil
- 8-ounces (225 g) of small, waxy potatoes, peeled and cut into rounds as thinly as possible
- 4, 6-ounce (170 g each) cod filets, about 1-inch (2.5 cm) thick
- 1 small, slender zucchini, trimmed and cut into 1/8-inch (3 mm) rounds crosswise
- ½ red bell pepper, cored and slivered
- ½ cup (120 ml) Fody Low FODMAP Sesame Ginger Sauce
Directions for Fody's Low FODMAP Sesame Ginger Fish & Vegetables In Parchment
Preheat oven to 425F (220C). Have ready two rimmed baking sheet pans and four 15-inch (38 cm) square pieces of parchment, folded in half.
Open one piece of parchment and place on your work surface. Brush one side with 1 teaspoon of olive oil, right along the seam and concentrated right around the center of one side of the paper. Fan out a quarter of the very thinly sliced potatoes, on top of the oil, overlapping them slightly, creating a bed for the fish. Place the fish on top, then scatter a quarter of the zucchini slices and bell pepper slivers here and there on top of the fish. Drizzle 2 tablespoons of Fody Low FODMAP Sesame Ginger Sauce over all.
Fold the top half of the parchment over your fish and vegetables. Starting at one side, roll up the open ends, crimping the packet up tightly. Go all the way around until the packet is closed up tight. It will have formed a half-moon shape. Repeat with remaining parchment and ingredients. Place two packets on each pan.
Roast for 20 minutes, then remove from oven and allow to sit for 1 to 2 minutes. (If you open up the packet too quickly, the steam could be a bit too much, but this is really just the amount of time it takes to get it to the table, anyway). Place packets on plates and bring to the table and encourage diners to rip open the parchment packets to reveal their luscious dinner. Dig in!
About the Chef
Dédé Wilson
Dédé Wilson is the author of 17 cookbooks, including co-author of The Low FODMAP Diet: Step By Step. Recipe brought to you by FODMAP Everyday® where we help you thrive while following the Low FODMAP Diet.
This original low FODMAP recipe was created by recipe developer and author Dédé Wilson. You can find many more original low FODMAP recipes, food and diet guidance as well as resources, support and more at FODMAP Everyday®.
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