Lemon Butter White Fish with Rice
Pan-seared white fish with a delicate lemon butter sauce over white rice. At just 1g of fiber per serving, this is one of the gentlest complete dinners for flare recovery—lean protein, refined carbs, and anti-inflammatory omega-3s in 25 minutes.
Lemon Butter White Fish with Rice
Pan-seared white fish with a delicate lemon butter sauce over white rice. At just 1g of fiber per serving, this is one of the gentlest complete dinners for flare recovery—lean protein, refined carbs, and anti-inflammatory omega-3s in 25 minutes.
Ingredients
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Moderate FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
Fish
Rice
Instructions
Rinse the white rice under cold water until the water runs clear, then add to a medium pot with water and salt.
Equipment: medium pot, strainerBring to a boil over high heat, then immediately reduce to low heat, cover with a tight-fitting lid, and simmer for 15-18 minutes until the water is absorbed and rice is tender.
high heatRemove from heat and let sit covered for 5 minutes to steam, then fluff with a fork.
Tip: This resting period ensures fluffy, perfectly cooked grainsWhile the rice cooks, pat the fish fillets completely dry with paper towels.
Equipment: paper towelsTip: Moisture is the enemy of a good sear - this step is critical for achieving a golden crustSeason both sides of the fish with salt, pepper (if using), and garlic powder.
Melt the butter in a non-stick skillet over medium heat until it foams gently.
medium heatEquipment: non-stick skilletTip: Butter should foam gently but not brown - if it browns, the heat is too highAdd the fish fillets to the skillet and cook undisturbed for 3-4 minutes, until the bottom develops a light golden crust.
Tip: Resist the urge to move the fish - undisturbed contact creates the golden crustCarefully flip the fish and cook for another 3-4 minutes, until the fish is opaque throughout and flakes easily when pressed with a fork.
145°F (63°C)Transfer the fish to serving plates and immediately add the lemon juice to the remaining butter in the pan. Swirl the pan to combine the lemon and butter into a light sauce, about 10 seconds, then drizzle over the fish.
Tip: Work quickly - the residual heat will continue cooking the butter sauceServe the fish over a bed of fluffy white rice.
Notes
Fish substitutions
Tilapia, cod, sole, halibut, or flounder all work well. Choose mild white fish over oily varieties like salmon or mackerel during active flares - they're lower in fat and may be easier to digest for some people.
Dairy-free option
Replace butter with olive oil or ghee. Olive oil provides healthy fats without any lactose, while ghee (clarified butter) has nearly zero lactose if you prefer the buttery flavor.
Lemon sensitivity
This recipe uses just 1 tablespoon of lemon juice for subtle brightness. If you have active mouth sores, esophageal irritation, or find citrus bothersome, reduce to 1 teaspoon or omit entirely - the fish will still be flavorful with just butter and garlic powder.
Fresh vs. frozen fish
Frozen fish fillets work perfectly and are often more affordable. Thaw completely in the refrigerator overnight, then pat bone-dry with paper towels before seasoning to achieve a nice sear.
Storage
Rice stores well for 3-4 days refrigerated in an airtight container. Fish is best enjoyed fresh, but leftovers can be gently reheated in a 300°F (150°C) oven for 8-10 minutes to prevent drying out.
Scaling up
This recipe doubles easily. Use a larger skillet or cook the fish in two batches to avoid overcrowding, which can cause steaming instead of searing.
SCD alternative
White rice is not permitted on the Specific Carbohydrate Diet. Substitute with well-cooked, mashed butternut squash or cauliflower rice for a similar comfort-food experience.
IBD Considerations
Diet Protocol Compliance
How this recipe fits common IBD dietary approaches
