Steamed White Fish, Jasmine Rice & Skinless Cooked Zucchini (Gentle digestion)
By the QuiteRecipes team (Jamy & Kaïna) | Food Service Professional, Early Childhood Expert & Parents
A gentle-digestion dinner: steamed white fish over jasmine rice with peeled, seedless zucchini, finished with lemon and fresh dill.
Steamed fish, jasmine rice, and zucchini peeled within an inch of its life — this is the plate I describe as gentle-digestion shorthand. There's almost nothing here to argue with: mild protein, plain starch, and a vegetable cooked until it's nothing but tender. It's the kind of meal that lets a gut reset while still feeling like a real dinner.
🥄 Ingredients
- 🫗 2 white fish fillets (whiting, hake, or cod; about 150g each)
- 🫗 3/4 cup (140g) dry jasmine rice
- 🫗 1 zucchini (about 200g), peeled, halved, seeds scooped out, and sliced
- 🫗 1 tablespoon olive oil
- 🫗 1/2 lemon
- 🫗 1 tablespoon chopped fresh dill or parsley
- 🫗 Salt and white pepper
Nutrition Facts*
*Nutritional information is an estimate and may vary based on ingredients, brands and portion sizes. Values are provided per serving.
👨🍳 Instructions
Cook the jasmine rice in boiling salted water for 12 minutes until tender; drain and keep warm.
Season the fish fillets with white pepper and a little salt. Steam them over a shallow pan of simmering water for 8–10 minutes, until opaque and flaking easily — that's the surest sign a white fish is done.
Meanwhile, warm the olive oil in a pan over medium heat and cook the peeled zucchini slices for 4–5 minutes, until tender and lightly golden but still intact.
Squeeze the lemon over the fish, scatter with dill, and serve with the rice and zucchini.
⚠️ Common Mistakes
- ✕
Over-steaming until the fillets turn rubbery and fall apart.
- ✕
Skipping the zucchini peel because it looks prettier with stripes.
- ✕
Letting the fish sit in its own juices too long before serving.
🔄 Variations
Swap in haddock or sole; any mild white fish works.
Add steamed trimmed green beans alongside for extra color.
Melt a knob of lactose-free butter over the fish at the end for richness.
🧊 Storage
- 📦
Best eaten fresh; the fish is at its peak the day it's cooked.
- 📦
The rice keeps 3 days, and the zucchini keeps 1 day, softening further as it sits.
💡 Chef Tips
Tip 1: Peel the zucchini and scoop out the seed core — the skin and seeds are the polyol-rich bits that try to trip up sensitive guts.
Tip 2: Steam the fish until it just begins to flake; white fish goes from perfect to dry in moments.
Tip 3: Jasmine rice is low FODMAP, and its softness matches the gentle brief of this plate.
Tip 4: The lemon is the seasoning — you don't need anything spicier to make this dish sing.
❓ FAQ
Why is everything cooked so plainly? Plain, well-cooked, well-peeled ingredients are exactly what makes digestion gentle here — flavor comes from lemon, dill, and timing.
How do I know the fish is safe to eat? Steam it until it's opaque and flakes at the thickest point, with no translucency left anywhere.
Can I season with herbs? Absolutely — dill, parsley, chives, and basil are all low-FODMAP herbs that fit this plate.
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About the Authors
This recipe and guide was developed, tested, and approved in our home kitchen and daily life. Jamy is a retired Food Service District Manager and Early Childhood Program Manager who spent his career overseeing multi-site restaurant operations, large-scale culinary production, and daycare menu management. Kaïna brings the ultimate real-world test: making sure it brings ease and joy to our kids on a busy weeknight.
Read more about our professional background and philosophy →