Steamed White Fish with Melt-in-the-Mouth Courgettes and Digestible Wholegrain Rice

Preparation Steps

1. Prepare the wholegrain rice in advance. Rinse the 160 g of wholegrain rice thoroughly under cold running water for 1–2 minutes, rubbing the grains gently between your hands. This rinsing step is essential: it removes a portion of the phytic acid found in the bran, making the rice considerably easier to digest for sensitive guts. If time allows, soak the rinsed rice in cold water for 20–30 minutes — this optional but recommended step softens the fibres and aids digestion further.

2. Cook the rice by absorption. Drain the soaked rice and place it in a saucepan with 400 ml of lightly salted cold water and the bouquet garni. Bring to the boil over a medium heat, then immediately reduce to the lowest heat setting, cover tightly, and leave to cook for 30–35 minutes without lifting the lid. All the steam must remain trapped inside the pan so the rice swells and becomes perfectly tender. Once cooked, remove from the heat and leave to rest, still covered, for 5 minutes — the rice will finish absorbing the liquid and develop a wonderfully soft, fluffy texture.

3. Prepare the courgettes. Wash the courgettes and trim both ends. Slice them into thick rounds of approximately 1 cm, or cut into batons if you prefer. A thicker cut is recommended: it allows the courgettes to remain tender without falling apart during steaming, and helps preserve their gut-soothing soluble fibre. If using garlic, peel the clove and crush it lightly without chopping — this releases a gentle, mild aroma that is far less likely to irritate the gut.

4. Prepare the fish fillets. Rinse the fillets gently under cold running water and pat them dry with kitchen paper. Season lightly with salt, pepper, and finely grated lemon zest. The lemon adds brightness and a gentle acidity that enhances the delicate protein of the fish without burdening digestion. If you like, tuck a few thin lemon slices and a couple of parsley sprigs beneath each fillet to infuse flavour during steaming.

5. Arrange the steamer basket. Bring the water to a rolling boil in the base of your steamer (or in a large saucepan fitted with a heat-resistant colander and a tight-fitting lid). Lay the courgette rounds in a single layer in the steamer basket, then place the fish fillets on top. If using garlic, nestle the crushed clove among the courgettes — it will gently perfume everything without being eaten directly.

6. Steam gently. Cover tightly and steam over a medium heat for 10–12 minutes. The fish is ready when it flakes easily with a fork and the flesh is uniformly white and pearlescent throughout. The courgettes should be tender at the centre but still offer a very slight resistance at the surface — a sign that their nutrients and beneficial soluble fibre have been preserved. Avoid overcooking, which would leave them limp and flavourless.

7. Make the final dressing. While the fish finishes cooking, combine the 2 tablespoons of olive oil with the juice of half the lemon and a pinch of salt in a small bowl. Whisk briefly with a fork to create a light, well-emulsified dressing. The olive oil contributes anti-inflammatory fatty acids that support the gut lining, while the lemon gently stimulates bile production for better fat absorption.

8. Plate up and serve immediately. Spoon a generous portion of wholegrain rice into each bowl or onto a flat plate (discard the bouquet garni). Arrange the tender courgette rounds neatly alongside, then carefully place the fish fillet on top or beside them. Drizzle the lemon and olive oil dressing over everything and finish with a scattering of freshly chopped parsley. Serve straight away, piping hot, to make the most of this dish's full nutritional benefits.

💡 Gut-Friendly Tips

For IBS or during an elimination phase: Replace the wholegrain rice with white rice (lower in insoluble fibre and gentler on an irritated gut) and limit the courgette portion to 75 g per plate, or swap it for well-cooked steamed carrots, which are even gentler on a sensitive microbiome.

Soak your rice: Even 20 minutes makes a real difference to digestibility — consider soaking it in the morning if you are planning an evening meal.

Choose your fish according to the season: Coley, cod, hake, and pollack all work beautifully in this recipe. All are naturally low in fat, rich in easily digestible protein, and perfectly suited to a gut-friendly diet.

Storage: This dish keeps for up to 24 hours in the fridge in an airtight container. Reheat the rice by steaming it or adding a small splash of water before warming through. The fish is best enjoyed on the day it is cooked.