Low FODMAP Recipe: Rockfish Soup with Lemons and Arugula

by Samantha Bacchus McLeod

The pandemic is throwing our diet off kilter, we cannot let that happen for too long. This delicious low FODMAP recipe for Rockfish Soup will help towards rechecking our digestive system.

Did you say it too? Eff it, it is a pandemic and what does it matter anyways, I will eat whatever I want? Then the pain became a harsh reminder that the digestive system does not care if there is a pandemic or not? The body needs what it needs pandemic or not; we clean, healthy, absolute no-sugar foods.

This low FODMAP Rockfish Soup recipe is also very good for those suffering from Gastroparesis, another debilitating digestive issue that can make life extremely stressful. Don’t stress, with the right foods that are available and abundant in our local areas, we can find a good balance in choosing what to eat, while still enjoying flavours and textures.

BC coast is abundant for fantastic seafood, not only wild and farmed salmon, but all types of shellfish, trout and white fish. Seafood is the Mistress of low FODMAP diets, especially fresh local seafood like this rockfish from Canada’s pristine waters. Pretty much, most seafood dishes in the Mediterranean diet, not unlike this Lime Salmon recipe, is low FODMAP.

As we get older, we start to realise we do not need to consume as much food as we once did, our digestive system has slowed down, we are less active as we used to be, and we are tending to opt for quality over quantity more often, than not.

The low FODMAP Rockfish Recipe is comprised of almost 90 percent local, seasonal and organic ingredients. Canadian grown rock fish, arugula, potatoes, carrots, salt, chicken broth, combined with juice of 1 lemon and 2 tablespoons extra virgin olive oil makes for a clean and tasty soup that heals as it satisfies.

Blitz in a food processor for a “phase 1” Gastroparesis meal plan.

Focus on the gut health, with a good working digestive system we can conquer most things in life. When it comes to low FODMAP diets we have to remember one very important rule…no sugar, just…no sugar.

In this recipe, I love the slightly bitter taste of the arugula, the tarty lemons, sweetish carrots, and the gorgeously fresh rockfish. Yummy.

The pandemic messing with your diet? TLow FODMAP recipe for Rockfish Soup will help towards rechecking your digestive system.

Low FODMAP Rockfish Soup

Serves: 4 small meals Prep Time: Cooking Time:
Nutrition facts: 200 calories 20 grams fat
Rating: 5.0/5
( 1 voted )


2 fillets Canadian rockfish

1 lemon, juiced

3 medium yellow fleshed potatoes, large diced

1 large carrot, large diced

2 big handfuls arugula

1 thumb-sized ginger root, sliced

2 tablespoon extra virgin olive oil

salt to taste

2 cups chicken broth (pure and clean)

6 cups cold water


Place the fish in a bowl, pour the lemon juice on the fish, set aside for a few minutes.

In a large pot, place the liquids and vegetables and bring to a boil. Lower to a simmer and add the fish and lemon juice. Simmer for 18 minutes.

Remove and serve.

For a Gastroparesis diet, cool the serving, then blitz in a food processor. Reheat and enjoy. 


Serve as a fragrant broth soup (low FODMAP), or pureed (Gastroparesis).

Related Posts

Leave a Comment

This website uses cookies to improve your experience. We'll assume you're ok with this, but you can opt-out if you wish. Agree