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450g/1lb shrimp, shell on

36 small mussels

100g/4oz monkfish (or other firm white fish) fillet, thinly sliced

50g/2oz squid, cleaned and thinly sliced

For the stock

25ml/1fl oz olive oil

1 tbsp garlic infused oil

1 medium carrot, chopped

1 celery stick, chopped

1 small bunch chives

¼ red chili, chopped

1 tomato, chopped

1/8 tsp saffron

900ml/1½pt low FODMAP fish stock

cooking liquor from the mussels

For the risotto

50g/2oz unsalted lactose free butter

350g/12oz risotto rice e.g. Arborio

120ml/4fl oz dry white wine

25g/1oz parmesan

1 tbsp olive oil


Peel the shrimp, reserving the shells for the stock. Set the shrimp aside until needed. Wash the mussels, scrape them clean and pull out the beards. Open by placing in a pan with a splash of water, covering tightly then setting over a high heat until they have opened.

Strain through a colander to remove any grit. Save the liquor for the stock. Remove the meats from all but 8 of the shells, discard the empty shells. Leaving a few whole mussels in the risotto makes it look very appetizing. Set the mussels aside until needed.

To make the stock, heat the oil in a large pan and add the carrot, celery and chili. Fry for 5 minutes without colouring.

Add the reserved shrimp shells and cook for another couple of minutes then add the tomato, saffron, fish stock and mussel liquor. Bring to the boil and simmer for 30 minutes then push through a conical sieve with the back of a ladle to extract as much flavour as possible.

To make the risotto, melt the lactose free butter in a heavy-based pan (this will lessen the chance of the risotto burning on the bottom as it cooks) then add the rice and stir for a couple of minutes until well-coated with lactose free butter.

Pour in the wine. Bring to the boil then remove from the heat and let the rice absorb all the liquid. You can make the risotto to this stage some time before completing the dish. The final cooking time, about 20 minutes, is reduced to about 10 by doing this.

Return the pan to a medium heat and add the shellfish stock to the rice in three stages, allowing the liquid to be absorbed each time before adding the next amount. Stir continuously until the stock is almost completely absorbed.

When the rice is just tender but still firm to the bite (al dente), add the parmesan and garlic infused oil. (The small amount of stock left at this stage will be absorbed by the cheese.)

While the risotto is cooking, brush the rest of the seafood with olive oil and grill for 3-4 minutes. To serve, carefully mix the seafood including the mussels into the risotto. Leave a few pieces on top to garnish.

Recipe adapted from: Good Food

*We recommend the help  of a registered dietician
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Recipes Recipes Recipes Low FODMAP and Gluten Free Recipe - Seafood risotto