Recipes | Dinner

Parmesan Crusted Flounder Certified Low FODMAP by Monash University

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Fish is a Fast Meal to Make

This dish came about one night when Dédé was racing home from an evening boot camp class and wanted to get dinner on the table fast. Fish is often quick to cook and as the recipe ideas floated in her mind she realized that she had the other ingredients in the pantry to make a Parmesan Crusted Flounder. Yes, we have a well-stocked Test Kitchen but really you should have butter, oil, and Parmesan at hand as well.

Monash University Certified Low FODMAP Parmesan crusted flounder

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GF Bread Crumbs – Store Them or Make Them

Did you know that all breadcrumbs and Parmesan can be frozen? There is no reason not to have them available. You can find Low FODMAP bread crumbs in our SHOP. Or make your own as instructed in recipe! Super simple and much less expensive- and a great way to use up any gluten free bread you aren’t eating fast enough.

With low FODMAP ingredients in the kitchen you will never be without a suitable and tasty meal that will keep your tummy and taste buds happy. This is another perfect example of a dish that not only doesn’t scream “special diet food” but it is liked by those following the diet as well as family members who are not. Serve with rice or potatoes and a cooked green vegetable on the side.

Parmesan Crusted Flounder

“One serve of a meal made in accordance with this recipe is low in FODMAPs and can assist with following the Monash University Low FODMAP diet™."

This simple fish dish can be made with any white fish filets but we are partial to flounder or cod. If you have low-FODMAP breadcrumbs and Parmesan cheese at hand you will be able to make this dish with last minute notice.

Makes 2 to 3 servings

Ingredients:

  • 2 slices (52 g) low FODMAP gluten-free white bread
  • 1 pound (455 g) of flounder filets or other white fish filets
  • Kosher salt
  • Freshly ground black pepper
  • 1/2 cup (32 g) shredded Parmigiano Reggiano
  • 2 tablespoons unsalted butter, melted
  • 1 tablespoon Low FODMAP Garlic-Infused Oil, made with olive oil or purchased equivalent such as FODY Garlic-Infused Olive Oil
  • Lemon wedges

Preparation:

  1. Position rack in middle of oven. Preheat oven to 300°F/150°
  2. Grate the two slices of bread on the largest holes of a box grater (watch your knuckles!) or use the shredding disc of a food processor. Your aim is to make large-ish, somewhat textured pieces. Scatter these fresh breadcrumbs out in a single layer on a rimmed baking sheet pan and bake for about 5 to 9 minutes or until very lightly toasted; stir them once during baking for even toasting. Cool completely.
  3. Increase oven to 400°F/200° Lay the fish filets flat in an ovenproof casserole dish. Season well with salt and pepper; we go light on the salt and generous with the pepper.
  4. Stir together the cooled breadcrumbs, Parmigiano, melted butter and oil in a small bowl until well combined. Season with salt and pepper. Pat breadcrumb mixture evenly over the fish.
  5. Bake for 20 to 25 minutes or until breadcrumbs are golden and the fish is no longer opaque. Serve immediately with lemon wedges.

Tips

  • You can brown the butter for a nutty, rich flavor before incorporating with the remaining ingredients.

If You Can Tolerate

Fructans:

  • If you have passed the fructan garlic Challenge, feel free to use regular olive oil and add 1 minced garlic clove to the breadcrumb mixture.
  • If you have passed the fructan wheat Challenge, feel free to use regular breadcrumbs, in which case the dish will no longer be gluten-free.

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