Steamed Fish with Mashed Potatoes and Spinach – SIBO-Friendly

A light, refreshing meal that combines simple grilled fish with a gentle salad — designed to be easy to digest for people managing SIBO.

Ingredients

• White fish fillets (for example hake, cod, tilapia)

• Olive oil

• Lemon juice

• Salt and pepper

• Mixed salad greens (lettuce, spinach, etc.)

• Cucumber, sliced

• Optional low-FODMAP vegetables (carrot, zucchini)

These ingredients reflect a simple grilled fish dish paired with fresh salad commonly recommended for gentle digestion.

Instructions

1. Prepare the fish:

   • Brush the fish fillets lightly with olive oil and season with salt and pepper.

   • Preheat a grill or nonstick pan.

   • Cook the fish on medium heat until it is cooked through and flakes easily with a fork.

2. Make the salad:

   • Wash and dry the mixed salad greens.

   • Add sliced cucumber and other tolerated vegetables like carrot or zucchini if you like.

   • Dress lightly with olive oil and a squeeze of lemon juice.

3. Combine and serve:

   • Place the grilled fish on top of the salad greens.

   • Add extra lemon juice on top if desired.

   • Serve warm or at room temperature.

This style of dish is low in fermentable carbohydrates, using grilled fish as a protein and a simple salad without high-FODMAP ingredients.

Why This Is SIBO-Friendly

• Grilled fish is a source of easily digestible protein.

• Salad greens and cucumber are generally well-tolerated when raw vegetables don’t trigger symptoms; you can cook them slightly if needed.

• Lemon and olive oil add flavor without fermentable sugars.

This makes the meal gentle on digestion for people managing SIBO, especially compared to heavier dressings or ingredients like garlic and onion that may trigger symptoms.