Name: Low FODMAP Portuguese Fisherman's Stew
Prep time: 20 min
Cook time: 45 min
Total time: 65 min
Yield: 8 servings
Cuisine: Low FODMAP Diet
Ingredients: 1 (5g) packet bonito flakes; 3 cups boiling water; 1/2 lb Swiss chard, stems and leaves separated, both chopped; 2 tablespoons garlic-infused olive oil; 1/2 lb lean ground pork or chorizo; 1 tablespoon hot sauce (Cholula or similar); 1 fennel bulb, diced; 1 yellow bell pepper, seeded and diced; 1 lb small potatoes, unpeeled, sliced; 1 (14.5 oz) can diced tomatoes; 2 cups dry white wine; 1/2 teaspoon salt; 2 teaspoons sweet smoked paprika; 2 lbs white fish fillets (cod, haddock, or pollock); 1/2 lb raw shrimp, peeled and deveined; 1 bunch fresh cilantro, coarsely chopped; Freshly ground black pepper

Instructions

Combine bonito flakes with boiling water to create fish stock. Set aside.

Heat garlic-infused oil in a large pot over medium heat.

Add pork and brown for 7-8 minutes, breaking up into pieces.

Stir in hot sauce, chard stems, fennel, and bell pepper. Sauté for 10 minutes.

Strain fish stock into the pot, discarding bonito flakes.

Add potatoes, tomatoes, wine, salt, and paprika. Bring to a boil.

Reduce heat and simmer uncovered for 10 minutes.

Arrange fish fillets on top. Cover and poach 5-15 minutes until fish flakes easily.

Break fish into large pieces. Stir in shrimp and chard leaves.

Cover and simmer 2 more minutes until shrimp is pink.

Ladle into bowls and garnish with cilantro and fresh pepper.

FODMAP Notes

Uses garlic-infused oil for flavor. Fennel bulb is low FODMAP at 1/2 cup per serving. White wine is low FODMAP. Potatoes and bell peppers are safe. Seafood is naturally FODMAP-free.

Tips

💡 Use any firm white fish available
💡 Serve with crusty gluten-free bread
💡 The wine adds depth - don't skip it
💡 Add mussels or clams if available

Recipe Notes

This impressive stew brings the flavors of Portugal’s coast to your table. The combination of smoky pork, delicate fish, and aromatic broth creates something truly special.

Substitutions

Fish: Any firm white fish works
Pork: Skip for pescatarian version
Wine: Low FODMAP chicken broth + splash of vinegar

Storage

Best served fresh: Seafood texture changes when stored
Refrigerator: Keeps 2-3 days
Not recommended for freezing

FODMAP Stacking Note

One serving (1/8 of stew) is low FODMAP. Watch fennel portions if eating more than one serving.

Low FODMAP Fish Curry
Low FODMAP Seafood Paella
Low FODMAP Cioppino