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Low FODMAP and Gluten Free Recipe - Baked piri-piri tilapia with crushed potatoes


600g small new potatoes

2 red peppers, cut into chunky pieces

1 tbsp red wine vinegar

drizzle of extra virgin olive oil

4 large pieces tilapia or cod

green salad, to serve

For the piri-piri sauce

6 pickled red peppers

1 tsp chili flakes

1 tbsp garlic infused oil

juice and zest 1 lemon

1 tbsp red wine vinegar

2 tbsp extra virgin olive oil

1 tbsp smoked paprika


Heat oven to 220C/200C fan/gas 7. Boil the potatoes until knife-tender, then drain.

Spread out on a large baking tray and gently crush with the back of a spatula.

Add the peppers, drizzle with the vinegar and oil, season well and roast for 25 mins.

Put the piri-piri ingredients in a food processor with some salt.

Purée until fine, then pour into a bowl. Put the fish on a baking tray and spoon over some of the piri-piri sauce.

Season and bake for the final 10 mins of the potatoes’ cooking time.

Serve everything with the extra sauce and a green salad on the side.

Recipe adapted from: Good Food

*We recommend the help  of a registered dietician
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