[Because Mushrooms are a High FODMAP food, consider using Roasted Eggplant in the later process.]*
2 Cups Water
1 Cup Brown or White Rice, as preferred
Cook Rice as recommended depending on Rice type.
2/3 Lb Large Shrimp (deveined and cleaned)
1/2 Lb Swordfish Steak (1 inch thick), cubed
3/4 Lb Mushrooms, cut in half*
[Because Mushrooms are a High FODMAP food, consider using the prepared Eggplant instead.]*
2 Cups Green Bell Peppers (about 1-1/2 Bell Peppers), chopped
1/2 Cup Green Onions, chopped
1/2 Cup Onion, chopped*
[Because Onion is a High FODMAP food, consider using 1/4 Tsp Ground Asafetida here.]*
1/8 Tsp Asafetida*
3 Tbsp Oregano
8 Cloves Garlic, minced*
[Because Garlic is a High FODMAP food, consider using 8 Tbsp Garlic Oil here.]*
Prepare Stock Pot
Coat with cooking spray, if needed.
Add Olive Oil
Place over medium-high heat until hot.
Sautee about 10 minutes. Bell Peppers and Onion (if used) should be tender.
1 Cup Pasta Sauce
1/2 Cup Chicken Stock
1/2 Cup Marsala Wine
Bring to a boil.
If you prepared your seafood ahead of time and refrigerated it, it may be cold. Allow mixture to return to slow boil.
Remove from heat
Spoon seafood mixture into a 13 x 9 x 2 baking dish coated with cooking spray.
Preheat oven to 350 degrees.
Uncovered at 350° for 30 minutes.
Stir seafood mixture
Sprinkle with fresh Parmesan Cheese.
Bake uncovered 10 additional minutes or until cheese melts.
* FODMAP Substitutes
2/3 Lb Large Shrimp
1/2 Lb Swordfish Steak
1-1/2 Green Bell Peppers
Onion (if used)
8 Cloves Garlic (if used)
Marsala Cooking Wine