Low-FODMAP | Gluten-Free | Pesco-Vegan | OMS-Friendly

Time to prepare and cook: 45 minutes


  • 4 Tbsp garlic-infused olive oil
  • 1 small capsicum (pepper), chopped
  • 2 medium carrots, chopped
  • 1 stalk of celery, chopped
  • 1 can (15 oz) tomato sauce
  • 1 can (14-1/2 oz) diced tomatoes, undrained
  • 3/4 cup white wine
  • 1 bay leaf
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon dried basil
  • 1/4 teaspoon pepper
  • 2 large white fish fillets
  • 20 squid rings
  • 3 tablespoons fresh coriander (cilantro) and Italian parsley to serve
  • Lime juice to serve


  1. In a large pot, heat the garlic-infused olive oil over a medium heat.
  2. Add chilli, carrot and celery, and saute until carrots are slightly tender and celery becomes clearer.
  3. Add pepper for one minute, then add tomato sauce, tomatoes, wine and oregano and basil. Boil gently, then reduce heat and simmer, covered, for 3o minutes.
  4. Once reduced slightly, stir in seafood. Any seafood will do – fish and calamari are only suggestions. Cook for about 8 or so minutes, or until fish flakes. Spread fish around the pot to mix, and serve with fresh coriander and Italian (continental) parsley.