Low-FODMAP 20-Minute Brown-Butter Tilapia Meunière; Gluten-free

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A low-FODMAP spin on the meal that may have inspired Julia Child’s love for French cooking!

This light and enchanting seafood dish is full of health benefits and rich in flavor.

Fish cooked ‘meunière style’  is a seafood delicacy, often prepared table-side in fancy restaurants.  While Dover sole is the classic selection, I could not find it easily at my local stores.  I decided to incorporate tilapia, for a more affordable, but delicious choice.  You could also opt for cod, flounder, or another preferred fish for this meal.

Meunière is French for ‘miller’s wife’; but stands for a sauce of browned butter, lemon juice, and parsley.  So that is what this fish is covered with.  It is lovely.

I adore this meal for a romantic occasion, but it is so simple to make, feel free to have it any night of the week.

For other amazing low-FODMAP Seafood Recipes, check my blog post for the best options 😊

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Or over 500 more low-FODMAP recipes on the blog!  IBS and Gut-Friendly!

Be healthy and happy,

Rachel Pauls, MD

Although this recipe has not been lab-tested, a single serving should be low-FODMAP based on the ingredients (using available FODMAP data at time of posting).

NOTE 1: If you don’t tolerate high-fat foods, then adjust to your tolerance*

NOTE 2: You may have extra brown butter sauce with the recipe as described. If you like less sauce, I suggest cutting the sauce ingredients in half (2 tablespoons butter, 1 tablespoon parsley, 2 teaspoons lemon juice)

Serves: 3

Prep time: 5 min

Cook time: 15 min

Total time: 20 min

Ingredients

  • 1/3 cup low-FODMAP, gluten-free, all-purpose flour
  • 13 ounces tilapia fillets, patted dry
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 3 tablespoons avocado or olive oil
  • 4 tablespoons unsalted butter
  • 2 tablespoons finely chopped fresh parsley
  • 1 tablespoon freshly squeezed lemon juice
  • Lemon wedges (for serving)

Directions

  • Place LF flour in a baking dish or pie plate
  • Sprinkle tilapia fillets with salt and pepper then dredge in flour and shake off excess
  • Heat avocado or olive oil in a large nonstick skillet over medium-high
  • Working in batches if needed, cook fish, flipping when golden, about 3-5 minutes per side (do not overcook, it will be ‘just opaque’).  The fillets are delicate, careful when turning (I use a fish spatula)
  • Transfer fillets to a plate with tented foil to keep warm
  • Brown the butter by placing your unsalted butter in the same skillet or a small pot over medium-high, swirling pan occasionally, until the butter turns golden and begins to smell nutty, about 2-4 minutes.   Watch carefully so it doesn’t burn.  When you see the brown flecks remove from the heat quickly, I like to use a white bottomed saucepan
  • Stir in the parsley and fresh lemon juice (it may spatter)
  • Spoon the finished sauce over your cooked fish pieces on a platter or individual plates
  • Serve immediately, with additional lemon wedges, alongside greens, rice, quinoa or potatoes!

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2 Comments

  1. Julie February 19, 2024
    • Rachel Pauls Food February 19, 2024

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