Harissa Grilled Fish and Roasted Pepper Quinoa Bowl

This vibrant lunch bowl brings together smoky, fiery harissa-rubbed white fish with tender quinoa and sweet charred bell peppers, all finished with a creamy, bright tahini-lemon drizzle. It's a low-FODMAP friendly take on a Middle Eastern-inspired bowl, skipping the garlic and onion typically found in harissa and swapping in garlic-infused oil and fresh chives for that same aromatic depth without the digestive distress. Quinoa cooks up fluffy and is tossed with warm spices while the fish grills hot and fast, meaning this entire bowl comes together in well under 30 minutes — perfect for a satisfying, gut-friendly weekday lunch. The combination of lean protein, complex carbohydrates, and healthy fats from the tahini drizzle makes this a well-rounded, nourishing meal that's as good for meal prep as it is fresh off the grill. Whether you're navigating the elimination phase of the Low-FODMAP diet or simply looking for a flavorful, low-FODMAP-friendly lunch, this bowl delivers bold North African-inspired flavor without any of the common digestive triggers like garlic, onion, or wheat.</long_description> <parameter name="meta_description">Smoky harissa-grilled fish over spiced quinoa with charred peppers and tahini-lemon drizzle — a bold, low-FODMAP lunch bowl ready in 30 minutes.

Ingredients

• 2 filletsWhite fish fillets (cod, haddock, or tilapia), about 6 oz each
• 2 tbspLow-FODMAP harissa paste, made without garlic or onion, or use garlic-infused oil version
• 3 tbspGarlic-infused olive oil, divided
• 1 cupquinoa, rinsed
• 2 cupsWater or low-FODMAP vegetable broth
• 1 largered bell pepper, sliced into strips
• 1 largeyellow bell pepper, sliced into strips
• 1 tspground cumin
• 1 tspsmoked paprika
• 1 tspsalt, divided, to taste
• 3 tbsptahini
• 2 tbsplemon juice, freshly squeezed
• 2 tbspwater, to thin tahini drizzle, more as needed
• 2 tbspfresh chives, finely chopped, for garnish
• black pepper, to taste

Method

1. Rinse the quinoa under cold water. Combine quinoa and water or low-FODMAP vegetable broth in the saucepan and bring to a boil.
2. Reduce heat to low, cover, and simmer until the quinoa is tender and water is absorbed. 15:00
3. While the quinoa cooks, slice the red and yellow bell peppers into strips on the cutting board.
4. Pat the fish fillets dry and rub with harissa paste and 1 tablespoon garlic-infused olive oil, coating evenly on both sides.
5. Heat the grill pan over medium-high heat with 1 tablespoon garlic-infused olive oil. Add the bell pepper strips and cook, stirring occasionally, until charred and softened. 8:00
6. Remove peppers from the pan and set aside. Wipe the pan, add the remaining garlic-infused olive oil, and heat over high heat.
7. Grill the harissa-rubbed fish fillets for 3-4 minutes per side, until the fish flakes easily and is charred at the edges. 7:00
8. Fluff the cooked quinoa with a fork and stir in cumin, smoked paprika, and half the salt.
9. In the small bowl, whisk together tahini, lemon juice, remaining salt, and water until smooth and pourable, adding more water as needed to reach a drizzle consistency.
10. Divide the spiced quinoa between bowls, top with charred bell peppers and grilled harissa fish fillets.
11. Drizzle generously with the tahini-lemon sauce and garnish with chopped chives. Serve immediately.