Low FODMAP Chilli Coconut Crusted Fish with Salad
Ingredients
MAKE GLUTEN FREEServings:
Chilli Coconut Crust
20
dried shredded coconut*
2
sesame oil
10
green onions/scallions (green tips only, finely sliced)*
1
mild green chilli (finely sliced)
4
makrut (kaffir) lime leaf (Or lime zest) (fresh, finely sliced)*
460
mild white fleshed fish (Cod, Haddock, Coley, Pollack, Red Snapper)
57
colby or cheddar cheese or vegan cheese (optional) (grated)*
Homemade Chips
700
potato
1
salt & pepper
1
neutral oil (rice bran, canola, sunflower)
Salad
150
cucumber (peeled & cut into chunks)
140
lettuce (butter, iceberg, red coral) (washed & shredded)
65
red bell pepper (seeds removed & diced)
2
medium common tomato (cut into wedges)
1
lemon
Equipment
- large frypan
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.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Egg Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREEServings:
Chilli Coconut Crust
20
dried shredded coconut*
2
sesame oil
10
green onions/scallions (green tips only, finely sliced)*
1
mild green chilli (finely sliced)
4
makrut (kaffir) lime leaf (Or lime zest) (fresh, finely sliced)*
460
mild white fleshed fish (Cod, Haddock, Coley, Pollack, Red Snapper)
57
colby or cheddar cheese or vegan cheese (optional) (grated)*
Homemade Chips
700
potato
1
salt & pepper
1
neutral oil (rice bran, canola, sunflower)
Salad
150
cucumber (peeled & cut into chunks)
140
lettuce (butter, iceberg, red coral) (washed & shredded)
65
red bell pepper (seeds removed & diced)
2
medium common tomato (cut into wedges)
1
lemon
Equipment
- large frypan
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
463
Fat
20.3g
Saturates
7.4g
Protein
32.6g
Carbs
39.1g
Sugars
5.7g
Fibre
6.6g
Salt
0.2g
Iron
2.8mg
Calcium
187.6mg
Calories
463
Fat
20.3g
Saturates
5.4g
Protein
32.8g
Carbs
38.9g
Sugars
5.7g
Fibre
6.6g
Salt
0.2g
Iron
2.8mg
Calcium
190.4mg
Calories
463
Fat
20.3g
Saturates
7.4g
Protein
32.6g
Carbs
39.1g
Sugars
5.7g
Fibre
6.6g
Salt
0.2g
Iron
2.8mg
Calcium
187.6mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- 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.
Buying Tips
Markut (kaffir) lime leaves are normally found with the other fresh herbs in the fridge section of your local supermarket or Asian supermarket. If you can't find them use the zest of 1 lime for every 2 leaves used in the recipe.
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.
Check the vegan cheese does not include onion, garlic, inulin or coconut flour in the ingredients. Cheddar, Colby, mozzarella, and parmesan cheeses made from dairy are all low FODMAP.
Gluten Free Tips
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: 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 sh... Read More
