Fody's Sautéed Low FODMAP Fish Filet with Garlic Caper Sauce


10 minutes

10 minutes

Makes 3 servings

Description of Fody's Sautéed Low FODMAP Fish Filet with Garlic Caper Sauce

Flat white fish filets are a quick work-night meal. Simply sautéed in butter and Fody Garlic-Infused Low FODMAP Olive Oil and finished with a caper and parsley sauce, we like these best with low FODMAP vegetables like simple boiled potatoes and a steamed green, such as green beans or spinach. A nonstick skillet works best. Don’t forget a wedge of lemon! The acid balances out the whole low FODMAP dish, which is subtle, yet delicious.

Fody's Sautéed Low FODMAP Fish Filet with Garlic Caper Sauce Ingredients

  • 1/3 cup (49 g) gluten-free all-purpose low FODMAP flour
  • 1 teaspoon kosher salt
  • ½ teaspoon freshly ground black pepper
  • 1 pound (455 g) thin, flat fish filets, such as flounder or cod
  • 4 tablespoons (57 g) unsalted butter, divided
  • 2 tablespoons Garlic-Infused Low FODMAP Olive Oil, divided
  • ¼ cup (8 g) finely chopped flat-leaf parsley, divided
  • 2 teaspoon brine-packed capers, drained
  • Lemon wedges

Cooking Directions for Fody's Sautéed Low FODMAP Fish Filet with Garlic Caper Sauce

To start this low FODMAP dinner recipe, stir together the flour, salt and pepper. I like to do this in a flat dish, such as a pie plate, which will make dredging the fish easier. Lay the fish filets, one at a time, in the seasoned flour and coat one side. Gently flip over and coat the second side; set aside and repeat with remaining filets. You probably will not use all of the flour mixture. Simply discard any remaining.

Heat a large nonstick skillet over medium heat, add half of the butter and half of the oil until butter is melted and mixture is shimmering. Add a couple of the fish filets, spaced apart in pan, and cook until bottom is lightly tinged with brown, about 1 to 2 minutes. Gently flip over and cook second side for another 1 to 2 minutes or just until they have lost any translucency. Transfer to a warm plate. Cook remaining filets using the reserved butter and oil and transfer to warm plate, leaving any fat and juices in the pan.

Return pan to stove over low-medium heat and add half of the parsley and all of the capers. The residual butter and oil will bubble and brown almost immediately. Plate up the fish filets, pour the pan sauce over, sprinkle with remaining parsley and serve immediately with lemon wedges.

About the Chef

Dédé Wilson

Dédé Wilson is the author of 17 cookbooks, including co-author of The Low FODMAP Diet: Step By Step.
Low FODMAP 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 and Low FODMAP vegetarian recipes, food and diet guidance, as well as resources, support and more at FODMAP Everyday®.