Low FODMAP Tasty Fish Bite Tortillas with Tartare Sauce
Ingredients
MAKE GLUTEN FREEServings:
HOMEMADE TARTARE SAUCE
4
baby gherkins or cornichons (finely chopped)
125
mayonnaise*
1
dried dill*
3
lemon juice*
0.5
dijon mustard*
1
white sugar (good pinch)
1
black pepper*
EASY COLESLAW
80
common cabbage (washed and shredded)
70
iceberg lettuce (washed and shredded)
120
carrot (peeled and grated)
10
green onions/scallions (green leaves only, finely sliced)*
1.5
lemon juice (good squeeze)*
1
salt & pepper
FISH BITES
500
mild white fleshed fish (Cod, Haddock, Coley, Pollack, Red Snapper)
57
gluten free breadcrumbs*
1
large egg
2
garlic infused oil*
10
green onions/scallions (green leaves only, finely chopped)*
2
fresh mint (finely chopped)
2
fresh parsley (finely chopped)
1
large lemon (juice and zest)
1
salt & pepper
4
neutral oil (rice bran, canola, sunflower) (for frying)
TORTILLAS
8
corn tortilla (for serving)*
Low FODMAP Tasty Fish Bite Tortillas with Tartare Sauce
You just can't beat fish with lemon and fresh herbs, crunchy homemade slaw, and homemade tartare sauce that are all wrapped up in a yummy corn tortilla. These low FODMAP tasty fish bite tortillas are one of our favourite ways to enjoy fresh fish! They are finger food heaven and make a delicious dinner (or lunch).
-
Gluten Free -
Low FODMAP -
Dairy Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREEServings:
HOMEMADE TARTARE SAUCE
4
baby gherkins or cornichons (finely chopped)
125
mayonnaise*
1
dried dill*
3
lemon juice*
0.5
dijon mustard*
1
white sugar (good pinch)
1
black pepper*
EASY COLESLAW
80
common cabbage (washed and shredded)
70
iceberg lettuce (washed and shredded)
120
carrot (peeled and grated)
10
green onions/scallions (green leaves only, finely sliced)*
1.5
lemon juice (good squeeze)*
1
salt & pepper
FISH BITES
500
mild white fleshed fish (Cod, Haddock, Coley, Pollack, Red Snapper)
57
gluten free breadcrumbs*
1
large egg
2
garlic infused oil*
10
green onions/scallions (green leaves only, finely chopped)*
2
fresh mint (finely chopped)
2
fresh parsley (finely chopped)
1
large lemon (juice and zest)
1
salt & pepper
4
neutral oil (rice bran, canola, sunflower) (for frying)
TORTILLAS
8
corn tortilla (for serving)*
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
594
Fat
29.2g
Saturates
3.7g
Protein
35g
Carbs
50.2g
Sugars
5.6g
Fibre
7g
Salt
0.7g
Iron
2.9mg
Calcium
171.7mg
Calories
594
Fat
29.2g
Saturates
3.7g
Protein
35g
Carbs
50.2g
Sugars
5.6g
Fibre
7g
Salt
0.7g
Iron
2.9mg
Calcium
171.7mg
Calories
594
Fat
29.2g
Saturates
3.7g
Protein
35g
Carbs
50.2g
Sugars
5.6g
Fibre
7g
Salt
0.7g
Iron
2.9mg
Calcium
171.7mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Make the homemade tartare sauce. Drain and rinse the gherkins/cornichons and chop them in to small pieces. Measure out the gherkins/cornichons, mayonnaise, dill, lemon juice, mustard and a couple of grinds of black pepper into a small bowl and mix until well combined. Taste and add a pinch of sugar if the mixture tastes too sharp. Place in the fridge to chill for 20 minutes before serving.
- Make the coleslaw. Finely shred the cabbage, shred the lettuce, peel and grate the carrots and finely slice the green leaves of the spring onion/green onion. Place in a large bowl, squeeze over a little lemon juice and season with salt and pepper. Place the coleslaw to one side for serving.
- Make the fish bites.
- Finely slice the green leaves or the spring onion/green onion and finely mince the mint and fresh parsley. Zest and juice the lemon. Whisk the egg in a small bowl or glass.
- Dice the fish - you want the fish in little bits that stick together but you don't want to turn it into a paste.
- Place the fish into a large bowl with the spring onion/green onion, mint, parsley, lemon zest and juice, bread crumbs, garlic infused oil, and beaten egg. Season with salt and pepper. Mix well.
- Scoop the mixture up using a 1 tablespoon (15ml) measure and shape it into balls using your hands.
- Place a large frypan over medium heat. Once hot, add the oil. Fry the fish bites in batches for about 2 minutes on each side until golden and cooked through. If your pan gets too hot at any point, turn down the heat. Once the fish bites are cooked, place them on a paper towel-lined plate and allow them to drain for a couple of minutes.
- Heat the corn tortillas according to pack instructions.
- Serve. Top the tortillas with coleslaw, fish bites and a dollop of tartare sauce. Sprinkle with fresh parsley (if desired) and serve the remaining coleslaw on the side. Enjoy!
Buying Tips
Buy gluten free burger buns, bread, and wraps that do not contain any high FODMAP ingredients like inulin/chicory root fibre, apple or pear juice, apple fibre, concentrated fruit juices, honey, or high fructose corn syrup.
Also check what low FODMAP flours have been used, avoid gluten free products that contain amaranth flour, lupin flour, chickpea/besan/gram/garbanzo bean flour, lentil flour or large amounts of soy flour or coconut flour.
Buy corn tortillas that do not contain wheat flour or other high FODMAP ingredients like inulin (chicory root fibre).
To save your budget you can buy normal tortillas for any family members who do not need to be low FODMAP or gluten free.
Garlic infused oil is normally found in the oil section of your local supermarket or you can buy it online. It should be clear with no floating bits of garlic.
You can also make garlic infused oil at home by frying garlic cloves in cooking oil until they are golden and fragrant, then remove and discard the garlic before you continue cooking your meal. This is a low FODMAP way to capture the garlic flavour as the fructans can't leach into the oil.
Buy a bunch of spring onions/scallions with long green leaves. You can use the green leaves in your low FODMAP meals, just make sure you avoid using the white stem and lime green stems as these are high FODMAP. Once you've harvested the leaves pop the spring onion/scallion bulbs into a glass of water on the window sill. The leaves will reshoot so you can harvest them again.
Make your lemon juice and lemon zest from fresh lemon.
Check your mustard does not contain onion or garlic powder.
Choose a mayonnaise that does not include onion or garlic powder. We like using Best Foods Mayonnaise (Lite or regular). If you are a meal plan member you can also grab the recipe for our egg free mayonnaise here.
Gluten Free Tips
Herbs and spices are naturally gluten free, however they can become contaminated during manufacturing processes. If you are highly sensitive to gluten, check the dried herbs and spices do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.
If you are highly sensitive to gluten, check all packaged products, processed meat (like bacon), nuts, seeds and dried fruit do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.
Dairy Free Tips
There are no dairy free tips for this recipe.
Author: 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
Professional Reviewer: Anna Sloan (RD)
Anna Sloan is a FODMAP trained Registered Dietitian in New Zealand. She works as a Registered Dietitian and nutrition consultant at Nutrition Connection. Her many years of experience allows her to provide specialised advice for coeliac disease, irritable ... Read More
