Low FODMAP Tasty Fish Bite Tortillas with Tartare Sauce
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).
Ingredients
Make gluten freeHOMEMADE TARTARE SAUCE
mayonnaise
Gluten Free
FODMAP
lemon juice
FODMAP
dijon mustard
FODMAP
EASY COLESLAW
green onions/scallions (green leaves only, finely sliced)
FODMAP
lemon juice (good squeeze)
FODMAP
FISH BITES
gluten free breadcrumbs
FODMAP
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.
garlic infused oil
FODMAP
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.
green onions/scallions (green leaves only, finely sliced)
FODMAP
TORTILLAS
corn tortilla (for serving)
FODMAP
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.
Gluten Free
Look for the icon beside an ingredient for FODMAP, gluten free and dairy free tips and swaps.
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Learn moreMethod
- 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!
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
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
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