Fish Bolognese – A healthier, fresher, lighter alternative made with white fish and inspired by travel in the Maldives. Naturally gluten free and dairy free.
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Originally Published 12th March 2014 … Updated 8th March 2023
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Fish Bolognese – A lighter alternative
If you have never tried Fish Bolognese, then there’s no better time to give it a go. It’s not only a healthier, fresher, lighter alternative to traditional minced beef Bolognese, but it’s delicious too. The first time I tried it (when I was on holiday in the Maldives), it blew me away… Despite being made with white fish (which can be fairly ‘neutral’), the complexity of flavours that came from the dish were both surprising and exciting.
Since that time, it has become a meal that has graced the GFHQ table on many occasions… It’s not difficult to make and (with the tweaks I have made over the years) can be pulled together with ingredients that are available in any good supermarket. So why not see what you think? Fish Bolognese may just find a regular place on your table too.
The story behind my Fish Bolognese Recipe
From holiday to table
Many years ago, I was lucky enough to visit the Maldives in the Indian Ocean. It’s a stunning country made up of tiny coral reef islands set in atolls, each surrounded by warm lapping tropical waves. It’s the only place I have ever visited where I instantly ‘stopped’… Where time seemed to stand still and it didn’t matter whether it was morning, evening, or somewhere in between.
The Maldivian people are (by necessity) incredibly self-sufficient. And they are (of course) a nation of fish eaters… Reef fish… caught sustainably by hand, to protect the fragile ecosystem of coral reefs on which they live. I LOVE reef fish and also the big fish that come with that territory… Grouper, Parrot Fish, Snapper, Tuna, Mahi Mahi and Barracuda, among many others.
It was of course in the Maldives that I first tried Fish Bolognese, made with Grouper… A somewhat unattractive fish by all accounts, but utterly delicious. The Grouper (firm and white) was minced and cooked in tomatoes, with onions and a little chilli… I was so impressed, that I rushed back to my room to write down the tasted ingredients so that I could try and replicate it at home.
Advice from a fishmonger
Grouper, however, is not a fish that is easy to find in the UK. So, I sought the advice of a local fishmonger. He suggested Monkfish (also known as Lophius, and even more ‘ugly’ than Grouper) as a possible alternative, on the basis that it might be firm enough to offer a similar texture. Indeed (and unless I chance across some reef fish), it has become my fish of choice for making Fish Bolognese in the UK ever since.
What ingredients are needed to make Fish Bolognese?
The recipe shared for Fish Bolognese may be the essence of that Maldivian foodie experience, but all the ingredients needed can be found in a good UK supermarket. Here’s the rundown for your shopping list…
The ‘right’ fish
If you can find Monkfish, then it remains the best option because of its firm texture. However, I am aware that while not as elusive as Grouper, it is still a rare find and is pretty expensive when it does turn up. The alternative option (my next ‘go to’) is Hake. Hake is widely available and often already skinned and deboned, meaning that it is quick to use. While it is not quite as firm as Monkfish, it nonetheless has the appropriate mildness and does not disintegrate completely on cooking. Thus, it maintains enough texture for a good Fish Bolognese.
Onions and other veg
- Onions – I use one red and one brown for flavour interest. But using just one type is fine.
- Garlic – Depending on your love of the vampire repellent, increase or decrease the amount of garlic to taste.
- Mushrooms – Although mushrooms probably weren’t in the original Fish Bolognese that inspired me, they offer a ‘meatier’ texture to compensate for the less-firm fish in the UK.
Herbs, Spices and Seasoning
- Fresh Chillies – I use both red and green chillies for extra colour and a gentle warmth… But neither are particularly hot. Choose chillies that are marked as ‘mild to medium’ unless you like extra spice… In which case use a variety which turns the heat up.
- Herbs – The Parsley brings a light earthiness to the flavour complex and the Tarragon (which pairs perfectly with white fish generally) offers a hint of aniseed.
- Yeast Extract – deepens the flavours of the Fish Bolognese still further. Be aware that Marmite is NOT safe for people with Coeliac Disease. Most supermarkets do however sell yeast extract that has no gluten ingredients.
- Salt and Pepper
The rest
- Tomato Paste (Concentrated Tomato Puree) – This provides a fabulous tomato richness, particularly when cooked into the drier ingredients before adding the liquid.
- Chopped Tinned Tomatoes
- Honey – Just a teeny bit… to allow a slight hint of sweetness in the background and to tease the palate. Honey is always my hidden ingredient in tomato-based sauces.
Can I make Fish Bolognese gluten free and dairy free?
If you’re wondering whether Fish Bolognese is safe for people with Coeliac Disease (Celiac) and whether there is anything you particularly need to be aware of, the good news is this… My Fish Bolognese is completely and naturally gluten free… That is, it contains NO gluten ingredients at all (bar the spaghetti, which is cooked separately). And that makes it perfectly safe! The only proviso is that the yeast extract MUST be checked to ensure it doesn’t contain any barley or hidden gluten. If you’re not sure about label checking, head over to my post on Coeliac Disease + Food for more information.
Regarding its dairy free status… My Fish Bolognese is also entirely dairy free as well! Just make sure to use dairy free cheese on the top when it’s served.
Gluten free spaghetti and how to cook it!
While Fish Bolognese is also delicious when eaten with rice, it seems logical to serve it up with pasta… Specifically spaghetti! But if you are required (for health reasons) to eat gluten free pasta, then you’ll be well aware that it’s a pig to cook… Gluten free pasta varies from brand to brand and if it’s cooked for a few seconds more than it needs, will disintegrate at the drop of a hat… And that’s before we start on its incredible ability to clump together the second it’s dropped into water and to stick together as a starchy mass as soon as it’s drained.
As someone with Italian heritage, I am REALLY fussy about my pasta… And NONE of the above will do. So… Here are my top tips on how to cook gluten free spaghetti and other pasta.
Top Tips… Think ahead
- Use quality spaghetti that isn’t all white rice or maize… And if you’re fussy like me, that isn’t bright yellow. A balance with a few wholegrain flours, gives the pasta a better chance of holding together! I particularly like the brands’ Barilla (which is easy to find), Rummo and Garofalo. But I am also a huge fan of Sainsbury’s Taste The Difference Linguini, which cooks up fantastically!
- Alternatively, make your own spaghetti or linguini with my amazing (easy) Gluten Free Pasta Recipe. It’s way better than anything you can buy.
- Don’t cook gluten free pasta until you are ready to eat it!
- Read the cooking times on the pack… As gluten free pasta is not made with one standard flour, the cooking times vary massively from one pack to another.
- Use a pan that is big enough for the pasta to expand and cook and still move around freely.
Top Tips… Cooking
- Bring the water to a boil BEFORE adding the pasta to the pan. This ensures it cooks correctly.
- Add a splash (the tiniest amount) of oil (and a little salt for flavour) to the boiling water before cooking the spaghetti. This will coat the pasta very lightly and help to prevent it from sticking together.
- Stir the pasta as soon as it hits the boiling water to help separate the pieces and coat them in a little oil (preventing sticking). It’s also worth stirring occasionally while the pasta is cooking too.
- Taste-test the pasta frequently as it approaches (and passes) its pack-suggested cooking time – This is honestly the best way to get it right! Times are always approximate and your teeth and palate are the best judge.
- AS SOON as the pasta is cooked to ‘al dente’ (meaning it is cooked, but still has a slight bite), remove it from the water to prevent further cooking. The easiest way to do this is to drain into a colander (that should be ready and waiting). If you want to save a spoonful of starchy water to add to a pasta sauce, then take this out first.
- IMMEDIATELY rinse the cooked spaghetti with freshly boiled water. This will wash off any excess starch and oil and discourage the pasta from sticking back together.
Ready to make Fish Bolognese?
And that’s it… This is one incredibly flavoursome, easy and very healthy pasta dish. Sprinkle with a little fresh Parmesan cheese (or dairy free alternative) and enjoy!
If you do make it, I’d love to hear from you. I may not be able to give you the warmth of the tropical islands that inspired me, but I can definitely share the flavour experience that is Maldivian Fish Bolognese!
Let me know what you think with a comment at the bottom, a recipe rating (⭐️⭐️⭐️⭐️⭐️) or a social media tag. (Instagram, Facebook or Pinterest (@glutenfreealchemist)).
And for all our other amazing gluten free recipes, head over and explore our fully-photographed Gluten Free Recipe Index. Your gluten free foodie journey starts here!
With my love
Kate x
More travel-inspired meal inspiration…
- Baked Feta with Tomato and Red Pepper
- Vietnamese Chicken Phở
- Japanese Fried Tofu
- Italian Green Beans and Tomatoes
- Red Lentil Dahl (Dal)
- Saag Paneer
- Spinach (Spanakopita) Tart
- Gluten Free Cornish Pasty
- BBQ Swordfish with Lime, Pistachio and Coriander
- Grilled Tuna Steak with Seaweed Butter
- Shakshuka
Fish Bolognese
Key equipment
- sharp knife
- chopping board
- large saucepan
- hob
Ingredients
- 480 g firm white fish Monkfish/Hake/Grouper or an alternative – Minced or finely chopped
- 2 tbsp olive oil
- 1 red onion (finely chopped)
- 1 brown onion (finely chopped)
- 2 large garlic cloves (finely chopped or minced)
- 1 fresh red chilli mild to medium heat (deseeded and finely chopped)
- 1 fresh green chilli mild to medium heat (deseeded and finely chopped)
- 100 g closed cup mushrooms (finely chopped)
- 4 tbsp concentrated tomato puree
- 2 tsp yeast extract spread (gluten free)
- 400 tinned chopped tomatoes
- ½ tbsp honey
- 1 tsp dried tarragon or a handful finely chopped fresh tarragon (if you love tarragon, then increase the amount a little for a stronger flavour).
- 1 tsp dried parsley or a handful finely chopped fresh parsley
- salt and pepper to season
To Serve
- 300 g spaghetti I used gluten free spaghetti (enough for 4 people)
- Parmesan cheese or dairy free alternative (shaved or grated)
- chopped fresh parsley
Instructions
- Make sure the fish is completely skinned and de-boned, then mince or chop finely. Set aside.
- Heat the oil in a large saucepan and sauté the chopped onions and garlic for about 8 minutes until soft.
- Add the chopped chilli and mushrooms and continue to cook gently for a further 5 to 8 minutes, stirring occasionally.
- Add the fish and continue to gently cook, stirring frequently for another 5 minutes.
- Add the tomato puree and yeast extract and stir through, allowing to cook for a couple of minutes. Cooking the puree before adding the liquid will help to ensure a rich sauce.
- Add the tomatoes and honey and stir through. Bring to the boil and then turn the heat down to a simmer.
- Add the herbs and season with salt and pepper to taste.
- Leave to simmer on a low heat, stirring occasionally for about 25 minutes. As the bolognese cooks, the fish will become more red in colour and the sauce will reduce a little to become rich and thickened. If it seems too liquid, boil for a few minutes stirring, with the lid off the pan.
- Taste the bolognese and adjust the seasoning as necessary.
- When ready to eat, cook the spaghetti (al dente) to the packet instructions.
- Serve the bolognese with the spaghetti and a sprinkle of shaved (or grated) Parmesan cheese and chopped parsley.
Notes
Nutrition
© 2019-2023 Kate Dowse All Rights Reserved – Do not copy or re-publish this recipe or any part of this recipe on any other blog, on social media or in a publication without the express permission of Gluten Free Alchemist
Fish Bolognese shared with
- Fiesta Friday #475 with Angie
- What’s For Dinner #410 with The Lazy Gastronome
- Full Plate Thursday #631 with Miz Helen’s Country Cottage
Made this dish last night and it was the bomb! Absolutely scrumptious!
Fabulous. Thanks for letting me know, I’m so glad you enjoyed it x
I found this recipe, as I was looking for a use for ground salmon I bought. It worked out fine, following your recipe.
The only addition I suggest is that a dl. of the pasta water is saved, as my result didn’t turn out very liquidy.
Thank you Philipp. So glad it worked with Salmon too. Different fish will no doubt change the texture, but great tip to add some of the pasta water. Thank you x
Thank you Lou. I kind of wish I hadn't got the photos out as it has made me realise how much I long to go back! But I love this dish (and so did my husband and daughter!), so it was good to make it again and share it too. I had some left over sauce which I used to make a fishy version of 'shepherds' pie – topped the sauce in a dish with crushed boiled potatoes and cheese and baked. That was totally delicious as well (but it got eaten before I could get the camera out….. darn!)
I kind of wish I hadn't read this post, I'm now finding myself dreaming of a holiday in the Maldives, sounds utterly perfect and I could so do with a holiday where I instantly stop! For two weeks please. Your fish bolognese sounds perfect too, I would never have thought of putting fish in a classic bolognese but having read your post it sounds totally delicious and especially with the chili addition. My kids are fortunately big fish (and pasta) fans so I'm bookmarking this to make! A very lovely and inspiring entry to the Four Seasons Food 'Something Fishy' event.