Low FODMAP Chilli Coconut Crusted Fish with Salad
Low FODMAP Chilli Coconut Crusted Fish with Salad
The chilli coconut crust gives this dish an interesting twist on classic pan-fried fish. The kaffir lime leaves give the crust a fresh citrus scent while the chilli brings in a hint of heat, which is balanced perfectly by the toasted coconut.
FODMAP Note On Dried Coconut: Dried shredded coconut is low FODMAP at 1/4 cup serve person. This means the level of dried coconut within this recipe is well within low FODMAP guidelines.
Recipe update: Please note that this recipe was updated on the 5th of March 2022 after Monash University changed the serving size recommendation for tomatoes.
Ingredients
Make gluten freeChilli Coconut Crust
dried shredded coconut
Gluten Free
green onions/scallions (green leaves only, finely sliced)
FODMAP
makrut (kaffir) lime leaf (Or lime zest) (fresh, finely sliced)
FODMAP
colby, cheddar or vegan cheddar-style cheese (optional, grated)
FODMAP
Homemade Chips
Salad
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- To make the chilli coconut crust, place the shredded coconut in a small bowl and cover with water. Leave to soak for 10 minutes before draining. De-seed the mild green chillies and finely slice. Finely slice the green part of the green onions/scallions and the kaffir lime leaves. Add half the sesame oil into a large fry pan and over medium/high heat and fry the green onions/scallions, chilli, and kaffir lime leaves until golden and fragrant (should look caramelised). Add the drained coconut and fry for another minute. Then set aside and keep for later.
- In the same large fry pan add the remaining oil and add half the potatoes. Fry until golden and cooked. Then repeat with the second half of the potatoes. Season the fries with salt and black pepper.
- Prepare the salad ingredients and squeeze the lemon juice over top.
- Spray a medium sized frying pan with oil and cook the fish for 2 minutes before flipping and cooking for a further 1 or 2 minutes until cooked through. Place the fish on a baking tray, top with grated cheese and cover with the chilli coconut crust. Grill/broil in the oven on high for 1 to 2 minutes until the crust turns golden.
- Serve with potato chips and salad.
Nutrition per serve
- Standard |
- Dairy Free |
- Gluten Free
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Alana Scott
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read more
Kate Watson (RD)
Kate Watson is a FODMAP trained registered dietitian in the USA. She is the former co-founder and president of Nicer Foods, the first company in the US dedicated to making pre-made FODMAP friendly foods. Kate struggled with IBS for two decades until she f... Read more
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