If you suffer from IBS or another irritable bowel disorder, a low fodmap diet can be an effective tool for relieving symptoms. This diet restricts foods that contain short-chain carbohydrates that are fermented by gut bacteria and therefore promotes intestinal healing.
It is essential to recognize that this approach is tailored for each individual. Therefore, consulting with a health care practitioner or dietitian before beginning a low fodmap diet plan is recommended.
Air Fryer Fish & Chips
For a healthy, low fodmap fish recipe that’s still delicious, try these Air Fryer Fish & Chips. They’re so simple to make and the results are absolutely delicious!
This classic low fodmap fish recipe is ideal for winter and Lent as it’s filling and satisfying.
To prepare the fish, start by preheating your air fryer to 400degF (200degC). This will guarantee that the temperature and airflow are at their optimal levels when cooking the fillets.
Before breading the cod, gently pat dry with paper towels. For an additional touch, you may wish to lightly coat it in olive oil if desired.
Set up your dredging station by mixing flour, paprika, garlic powder, salt and pepper into one bowl; the beaten egg in another; and panko breadcrumbs into a third. Working one at a time, dredge each piece of fish in the flour mixture.
Next, dip the fish in an egg wash and then breadcrumbs to coat it evenly. Place each piece of coated fish into your air fryer basket, leaving space between each piece of fish.
Cook the fish in an air fryer for 18-20 minutes, flipping halfway through. The exact duration will depend on the thickness of your fillet and which model of air fryer you have.
Making these fries is a cinch; they take only 21 minutes to prepare and can be served alongside fish or as an accompaniment for any meal!
Reheating fish and chips after they’ve been made in an air fryer is a great idea! Not only will they warm up nicely, but their delicious crispy texture will remain intact!
Reheating fish and chips is easy: place them into an air fryer at 400oF for 3-4 minutes, keeping them warm while you eat them. For extra crispiness, spray some cooking spray onto the chips before heating to prevent them from becoming too soft.
These air fried fish and chips can be stored in an airtight container in the fridge for 3 to 4 days; however, it’s best enjoyed fresh!
Chilli Coconut Fish
Curry is an iconic Indian dish that traditionally contains dairy and spices, but can easily be made low fodmap friendly with some simple adjustments. It’s a great way to season vegetables or meat while being versatile enough for use in many different recipes.
This Thai coconut fish curry is a delectable and refreshing meal perfect for any special occasion. Packed with tons of flavor, it pairs perfectly with rice.
You can use any type of white fish for this recipe, including cod, haddock, hake, John Dory, tilapia and snapper. Fry or bake the fish in an ovenproof dish to ensure it cooks through completely.
Before cooking the fish, season it with turmeric, salt and pepper. Additionally, you can add some chopped garlic cloves to the oil before cooking in order to prevent it from sticking to the pan.
Once the oil is hot, sear the fish fillets from both sides until cooked through on both sides. Flip them over and continue frying on their skin side until cooked through; remove from pan and set aside to cool.
To make this dish FODMAP friendly, substitute the coconut milk with coconut cream and use a low fodmap version of fish sauce instead of soy sauce. This dish can also be served with rice or steamed broccolini.
This recipe is an incredibly straightforward one to prepare, featuring coconut as its base and chilli and lime for some zest. Serve this refreshing summer dish alongside a crisp garden salad for maximum enjoyment!
Serve this dish with some steamed or boiled jasmine rice and fresh coriander for a quick yet flavorful meal that fits within a low fodmap diet.
This chowder is a delicious meal that can be ready in just 30 minutes! It features heart-healthy salmon along with other beneficial ingredients like celeriac and potato dice, scallion greens, stock, coconut milk and bay leaf.
Lemon Granita
Low fodmap diet can be challenging, but with the right plan and an open mind it can be rewarding. Fish is especially suitable as it’s a low carb protein source that won’t wreak havoc on your digestive system.
You’ll find many delicious fish recipes online and in your local supermarket. Many are gluten and lactose free, making them a perfect option for those on the FODMAP diet.
Other low FODMAP alternatives for fish include pan frying, baking or grilling. All these methods are relatively straightforward if you have the proper tools in your kitchen and an inviting recipe on hand.
For the ultimate fish experience, opt for simple preparation with minimal seasonings. For a meal that offers more than just protein, consider creating an easy sauce or marinade that will tantalize your tastebuds without overcharging on calories.
For a healthy and delicious dessert, look no further than low fodmap lemon granita. A perfect accompaniment to summer dinner, this Italian-inspired frozen treat requires minimal ingredients and doesn’t require the use of an ice cream machine – making it the ideal go-to dessert option!
This was such a fun recipe to make, even the kids enjoyed it! A must try for your next family dinner! Use up leftover tilapia or use up any fresh lemon juice you may have lying around the fridge!
Salmon Fillet
Salmon is an excellent source of protein and omega-3 fats, but it may contain high amounts of FODMAPs (Fermentable Organic Digestible Metabolites). That doesn’t mean you can’t enjoy this fish at any time if it suits your dietary needs; just be mindful that if your gut is sensitive, limit how much fish you eat or opt for low FODMAP alternatives instead.
For optimal flavor and freshness when making salmon dishes, it’s best to purchase it from your local fishmonger or supermarket as these usually carry the highest standards.
To keep your fillets fresher for longer, store them in a zipper lock bag on ice in a bowl (or covered with ice packs) in the refrigerator until cooking time. At that point, remove from refrigeration and allow salmon to come to room temperature (about 15 minutes before cooking).
Before cooking your salmon, be sure it has been properly scaled and pin-boned. Check the label or ask the staff at your fishmonger if you’re uncertain whether this has been done correctly.
When cooking your salmon, there are two methods to choose from: pan frying it or roasting in the oven. Either method produces a beautiful, flaky piece of fish with an amazing taste.
Before adding the fillets to a pan, make sure it’s very hot so the skin will crisp properly. Also, place them skin-side down in the pan as this helps ensure even crispiness.
Once the fillets have been cooking in a pan for several minutes, flip them over and cook until cooked through using a spatula. If necessary, return them to the pan and cook an additional two or three minutes.
This recipe is one of the easiest you can make, and the flavors will shine through. The maple soy marinade is delicious, while sticky salmon skewers go perfectly with a side salad.