recipe:

SIBO-Friendly lemon-caper fish fillets
with shredded carrots

 
lemon caper fish.png
 

A firm fillet that won’t fall apart (like sole, cod or tilapia) works best for this dish, and a heavy-bottomed skillet helps too. But buy QUALITY. Farmed fish is full of toxins so go for wild or sustainably farmed if possible.

INGREDIENTS

  • 1-1.5 lbs. firm fish fillets

  • 1 teaspoon ground coriander

  • Salt and pepper

  • ¼ cup olive oil (or enough to cover bottom of skillet at least ¼ inch deep)

  • Juice of one lemon

  • 2 tablespoons capers, rinsed

  • ½ cup dry white wine (don’t worry, the alcohol cooks off) or chicken stock

  • 3-4 large carrots, shredded in food processor (or sliced into ¼-inch slices)

DIRECTIONS

  1. Preheat oven to 275 and take fish out of fridge. Let it come to room temp for about 15 minutes. (This will prevent fillets from shrinking in the pan!)

  2. Shred or slice carrots and steam them for 5 minutes to soften. Then transfer to bowl near stovetop.

  3. Pat fish fillets dry with paper towel, then sprinkle with coriander, salt and pepper.

  4. Heat olive oil in large, heavy-bottomed skillet to medium-high. (Make sure pan is hot before adding fish.)

  5. Cook fillets for 3-4 minutes on each side depending on thickness, until they feel firm but not hard. Then transfer to platter and keep warm in oven while you make the sauce.

  6. Add wine or stock and lemon juice to hot pan and whisk until blended and slightly thickened. Then add capers.

  7. Plate the fillets and add ½ cup of carrots on the side. Drizzle fish and carrots with pan sauce and serve.