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Steamed Whole Fish with Ginger, Scallions

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Low FODMAP Steamed Whole Fish with Ginger, Scallions is a variation of a Chinese/Thai style dish. You can opt for pretty much any flaky white fish like sea bass, red snapper or flounder. Steaming the fish on the bone helps retain its rich and succulent flavor. It’s great served with brown rice or quinoa and a side of Baby Bok Choy with Oyster Sauce.

Optional: if the sight of the fish head freaks your guests out, you can remove and fillet first before topping with the vegetables and sauce.

I use the: Vonshef Bamboo Steamer and Cook Standard Wok  (but any good quality wok that heats fast and evenly will do).

Steamed Whole Fish

with Ginger, Scallions

Created by on April 15, 2016

low fodmap steamed whole fish with ginger, scallions

    Ingredients

    • 1 1.5 lb whole sea bass, snapper or flounder (gutted and cleaned)
    • 1 medium sized fresh ginger (3"x1'), peeled and julienned
    • 3 tablespoons light soy sauce
    • 2 tablespoons rice wine
    • 1 teaspoon asafetida
    • 6 scallions, green parts only, julienned
    • 1/2 red bell pepper, seeded and julienned
    • 6 cilantro sprigs
    • 1/2 medium carrot, julienned (optional)
    • 2 tablespoons sesame oil
    • 4 tablespoons sunflower or safflower oil

    Instructions

    1. Rub salt and pepper on the inside and outside of the cleaned fish.
    2. Stuff the inside of the fish with half the ginger and spread the rest on top.
    3. Place the fish in a bamboo steamer, then put in a wok filled with 2-3 inches of boiling water.
    4. Alternatively, if you don't have a steamer: put fish in a glass or ceramic baking dish and place in wok.
    5. Cover steamer or baking dish and steam the fish.
    6. In a saucepan, combine soy sauce, asafetida, rice wine, sesame oil and canola oil and simmer over medium high heat.
    7. When the fish is cooked to the bone (10-12 minutes total; poke the flesh with chopsticks to check for opaqueness), place on a deep serving plate.
    8. Top fish with scallions, red bell pepper and cilantro. Pour the sauce over the fish and serve immediately.

    Ginger Marinated Grilled Tuna Steaks

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    This Asian-style Low FODMAP Ginger Marinated Grilled Tuna Steaks dish is perfect for grilling outdoors or using a grill pan indoors. You can precede the tuna steaks with the Thai Salad with Peanut Dressing or Thai Green Papaya Salad.

    Cooking Low FODMAP Ginger Marinated Grilled Tuna Steaks

    It goes without saying that you should start with buying the freshest tuna steaks possible. If none are available, some frozen versions are well suitable. The freezing technology has improved vastly and the techniques used are able to capture and retain the flavors and freshness of the fish quite well.

    Make sure to grill the fish at over high and direct heat. It generally takes about 2-3 minutes on each side to achieve a medium-rare tuna steak with a pink or red center. Tuna dries out quickly so overcooking it will leave it less desirable. If cutting the steak, slice across the grain of the fish.

    My top choice for garlic infused oil is Baja Precious – Glorious Garlic Infused Extra Virgin Olive Oil (750ml Bottle) and asfatetida is Rani Asafetida (Hing) Ground 3.75 oz.

    Ginger Marinated

    Grilled Tuna Steaks

    Created by on April 8, 2016

      Ingredients

      • 6 (6 oz) 1/2-inch-thich tuna steaks
      • 1/4 cup low sodium soy sauce
      • 1/4 cup Thai fish sauce
      • 1 tablespoon chili powder (without garlic)
      • 4 tablespoons scallions, green only, chopped finely
      • 2 tablespoons maple syrup
      • 1 tablespoon sesame oil
      • 3 tablespoons garlic infused olive oil
      • 1 teaspoon asafetida
      • 2 bunches fresh basil leaves, leaves only, washed and dried
      • 1 bunch fresh mint, leaves only, washed and dried
      • 1 bunch cilantro, leaves only, washed and dried
      • 2 tablespoons fresh grated ginger

      Instructions

      1. Arrange steaks in a non-metal dish or tray.
      2. In a food processor or blender, combine soy sauce, fish sauce, chili, ginger, maple syrup, asafetida, sesame oil and 1 tablespoon of the garlic oil.
      3. Coat steaks with the mixture on both sides. Refrigerate and allow to marinate for 1 hour. You can also marinate in a Ziploc bag placed in a shallow bowl.
      4. In a large skilled, heat 2 tablespoons garlic oil over high heat. Add basil, mint and cilantro and saute for about one minute. Transfer to plate.
      5. Take the tuna out of the marinade and transfer on a large plate.
      6. Pour the marinade into the skillet and bring to boil. Reduce heat and simmer for about 5 minutes until thickened.
      7. Set the outdoor grill or preheat a grill pan over medium high heat. Grill the tuna until medium-rare, about 2-3 minutes on each side.
      8. Spoon the herbs evenly on 6 serving plates. Place tuna on top of herbs. Spoon the marinade over each steak and serve. Option to sprinkle toasted sesame seeds on top of tuna steaks.

      Roasted Red Pepper Sauce

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      This low FODMAP Roasted Red Pepper Sauce is easy to make and has an incredibly complex and smoky flavor. The secret is in both the roasting process as well as the saffron. Don’t worry that the outer skin of the roasted red pepper is black, as it’ll be peeled off and discarded. The end result is a rich orange color that will add visual and flavorful impact on the Crab Cakes dish.

      This sauce is usually such a hit for dipping dinner bread that my guests ask to take some home with them. Give it a try, it’s really worth it!

      Roasted Red Pepper Sauce

      Created by on March 28, 2016

      Low FODMAP Roasted Red Pepper Sauce

        Ingredients

        • 2 red bell peppers
        • 1/4 cup garlic infused olive oil
        • 1 teaspoon saffron, steeped in 2 tablespoons of dry wine for 10 minutes
        • 1 tablespoon juice from lemon
        • 1 pinch cayenne pepper
        • salt and freshly ground pepper, to taste

        Instructions

        1. Roast the red peppers on an open flame or in the broiler until they are black all over. Place them in a closed container or pan with a lid until they "steam." Once they are cool enough to handle, peel the black skin off the peppers. Remove stems, seeds and chop coarsely.
        2. In a blender or food processor, add the roasted peppers. oil, asafetida. saffron and wine, lemon juice, cayenne, salt and pepper. Process until smooth.
        3. Pour in serving bowl and serve with crab cakes.

        Grilled Tuna with Yellow Pepper Sauce

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        Low FODMAP Grilled Tuna with Yellow Pepper Sauce is the perfect summer night main course to serve along with grilled vegetables…and a glass of wine!

        Cooking Low FODMAP Grilled Tuna with Yellow Pepper Sauce

        It goes without saying that you should start with buying the freshest tuna steaks possible. If none are available, some frozen versions are well suitable. The freezing technology has improved vastly and the techniques used are able to capture and retain the flavors and freshness of the fish quite well.

        Make sure to grill the fish at over high and direct heat. It generally takes about 2-3 minutes on each side to achieve a medium-rare tuna steak with a pink or red center. Tuna dries out quickly so overcooking it will leave it less desirable. If cutting the steak, slice across the grain of the fish.

        Don’t skip the Yellow Pepper Sauce! It is really delicious and comes out a beautiful yellow color with a polenta-like consistency. It’s add additional flavor, juiciness and texture to your dish.

        My top choice for garlic infused oil is Baja Precious – Glorious Garlic Infused Extra Virgin Olive Oil (750ml Bottle) and asfatetida is Rani Asafetida (Hing) Ground 3.75 oz.

        Grilled Tuna

        with Yellow Pepper Sauce

        Created by on March 27, 2016

          Ingredients

          • salt and ground pepper to taste
          • 4 tablespoons scallions, green part only
          • 2 yellow bell peppers, seeded, coarsely chopped
          • 1 medium Youkon Gold potato
          • 1 teaspoon asafetida
          • 1 cup water
          • 1 tablespoon juice from lemon
          • 8 tuna steaks (6 oz.), 1 inch thick
          • 2 tablespoons garlic infused olive oil (additional for brushing)
          • sage leaves to garnish

          Instructions

          1. Preheat broiler or heat grill to medium high.
          2. Peel and cut potatoes into halves, then slice lengthwise.
          3. In a saucepan, heat the olive oil. Add scallions and cook over low heat until translucent.
          4. Add yellow peppers, potatoes water, asafetida and a pinch of salt.
          5. Cover and cook for about 20 minutes over medium heat.
          6. Transfer everything, including the water into a blender or food processor and puree. Pour back into bowl, add lemon juice and season with salt and pepper.
          7. Brush tuna steaks with oil and season with salt and pepper on both sides. Grill or broil on each side for two minutes.
          8. On a serving plate, spoon some pepper sauce and lay the tuna steak on top. Garnish with sage leaves and serve.

          Korean Cucumber Salad

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          This Low FODMAP Korean Cucumber Salad is similar to the Korean Radish Salad with a slightly modified flavor and takes less than 10 minutes. You can use a variety of mild, non-bitter cucumbers. I like the English Cucumbers (yes, I see the irony here), otherwise known as Hot House. Stay away from garden style (American Peeling) and pickling cucumbers as they are too bitter and big seeded for this dish.

          Make sure to use a garlic free chili powder like Korean Red Chili Flakes, Gochugaru (1 Lb) By Tae-kyung.

          You can also mix the seasoning in a bowl, toss the cucumbers in a large Ziploc bag and shake vigorously (make sure it’s sealed tight). The salad is ready to be eaten immediately but can keep in the fridge for several days.

          Korean Cucumber Salad

          Created by on March 27, 2016

          Low FODMAP Korean Cucumber Salad

          • Prep Time:10m
          • Total Time:10m

          Ingredients

          • 2 Hot House cumbers
          • 1 tablespoon vinegar
          • 2 tablespoons maple syrup
          • 1/4 teaspoon minced ginger
          • 1 tablespoon sesame seeds
          • 1 tablespoon scallions, chopped
          • 2 teaspoons Korean Chili Powder (Gochukaru)
          • 2 teaspoons garlic infused olive oil
          • 1 teaspoon sea salt

          Instructions

          1. Slice cucumbers into moderately thin circles. Place in bowl.
          2. Add in all ingredients and mix thoroughly.

          Korean Radish Slaw (Moo Saeng Chae)

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          Low FODMAP Korean Radish Slaw is also known as Moo Saeng Chae. It is a flavorful, refreshing and crunchy Korean side dish that can be eaten as a salad. You can also add carrots or bell peppers, and modify it to be less spicy or salty. You can also make a cabbage version of the slaw.

          You should be able to purchase the Korean or Chinese radish at Asian stores. If not, try to find daikon radishes at a Japanese market.

          Make sure to use a garlic free chili powder like Korean Red Chili Flakes, Gochugaru (1 Lb) By Tae-kyung.

          Korean Radish Slaw

          (Moo Saeng Chae)

          Created by on March 27, 2016

          Low FODMAP Korean Radish Slaw

          • Prep Time:20m
          • Cook Time:20m

          Ingredients

          • 1 small Korean radish or 2 daikon radishes
          • 1 1/2 teaspoons sea salt
          • 2 tablespoons maple syrup
          • 1/4 teaspoon minced ginger
          • 1 tablespoon sesame seeds
          • 1 tablespoon scallions, chopped
          • 1 tablespoon Korean Chili Powder (Gochukaru)

          Instructions

          1. Cut the radish into strips. Place in bowl.
          2. Sprinkle radish with salt and let stand for 15 min.
          3. Drain out the water from the radish.
          4. Add the rest of the ingredients and combine the mixture. You can also toss in a Ziploc bag and shake.

          Cuban Chicken Soup

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          This Low FODMAP Cuban Chicken Soup is one of my weeknight staples — hearty, flavorful and nourishing. It can be eaten as a main dish with a bowl of steamed quinoa. Add or decrease water, depending on your preference; I tend to like mine “soupy” (more filling)! Even if you are not a cilantro fan, note that it loses its fangs once sautéed, evolves into a really rich and earthy flavor, so give it a whirl!

          My choice garlic olive oil is Baja Precious – Glorious Garlic Infused Extra Virgin Olive Oil (750ml Bottle) and asafetida is Rani Asafetida (Hing) Ground 3.75 oz.

          Cuban Chicken Soup

          Created by on March 26, 2016

          Low FODMAP Cuban Chicken Soup

          • Prep Time:25m
          • Cook Time:1h 10m
          • Total Time:1h 35m

          Ingredients

          • 1 bunch green onions, chopped up (green part only)
          • 1 bunch chives
          • 1 small bunch of cilantro, chopped up into small bits
          • 3 tablespoons garlic infused olive oil
          • 1 tablespoon cumin
          • 3 tablespoons rice flour
          • 8 chicken thighs with bones and skin on
          • 3 quarts water; add more as the soup evaporates
          • 1 teaspoon oregano
          • 2 teaspoons sea salt
          • 2 teaspoons asafetida
          • 1 bay leaf
          • 4 red bliss potatoes, unpeeled, cut into cubes
          • 1 juice from 1/2 of lemon
          • sea salt and black pepper to taste

          Instructions

          1. Sauté the green onions, chives, cilantro, and cumin in olive oil. Quickly whisk in the flour. Keep whisking to avoid lumps.
          2. Immediately add 1 cup water, and continue to whisk until well blended.
          3. Remove this mixture from the pot into a bowl and set aside.
          4. Place chicken thighs and remaining water in stockpot. Add salt, oregano, asafetida and bay leaf. Bring to a boil.
          5. Reduce heat to medium, cover and simmer for about 45 minutes.Feel free to scoop out some of the foamy residue rising to the top
          6. Skin and debone the soft chicken, shredding it into bite-size pieces. Remove from heat and place chicken in a bowl if necessary; I just do it with a fork and wooden spoon.
          7. At this point, the soup's probably evaporated so add more water.
          8. Add potatoes. Simmer for another 10 minutes, or until the potatoes are tender.
          9. Add the chive-scallion-cilantro mixture to the soup. Stir in lemon juice.
          10. Continue cooking for one more minute.
          11. Add sea salt and pepper to taste.

          Steamed Cod with Ginger and Scallions

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          Low FODMAP Steamed Cod with Ginger and Scallions is low in calories and cholesterol and packed with protein. I’ve always considered cod one of the most perfect foods. Cod promotes cardiovascular health because it is a good source of blood-thinning omega-3 fatty acids. It is also high in vitamin B12 and Vitamin B6.

          Cooking Low FODMAP Steamed Cod with Ginger and Scallions

          Cod is versatile to cook with because it is highly adaptable to most seasoning. Even some folks who don’t like seafood seem to find cod palatable.

          Fresh cod should be readily available at the seafood section, but frozen cod works well too. I like the individually wrapped frozen cods available from Costco, as the excellent flash freezing technique has retained much of the flavor and juiciness.

          Cod adapts well to any type of cooking, but steaming it in the ginger sauce is one of the easiest and healthiest methods. Just be sure not to overcook the fish. The dish pairs nicely with the Baby Bok Choy with  Oyster Sauce or the Korean Cucumber Salad. You can also make a nice “bowl meal” by placing the cod with multiple vegetable side dishes on top of a bowl of quinoa.

          Steamed Cod

          with Ginger and Scallions

          Created by on March 21, 2016

          Low FODMAP Steamed Cod with Ginger and Scallions

          • Prep Time:10m
          • Cook Time:25m
          • Total Time:35m

          Ingredients

          • 4 skinless cod fillets, (6 to 8 ounces each)
          • 3 tablespoons rice vinegar
          • 2 tablespoons soy sauce
          • 1 medium sized fresh ginger (3"x1'), peeled and julienned
          • sea salt and ground pepper
          • 6 scallions, green parts only
          • 1/2 red chili pepper, sliced (optional for garnish)

          Instructions

          1. Combine vinegar, soy sauce and ginger in a large skillet and heat.
          2. Season the cod fillets lightly with a bit of salt and pepper.
          3. Place the fish in the skillet and cook with the ginger mixture. Bring it to a boil, then lower heat and let it simmer.
          4. Cover skillet and cook for another 6-7 minutes, until the fish turn opaque.
          5. Cut scallions into 2-3 inch lengths. Add scallions and cook for another 2 minutes.
          6. Garnish as desired. Serve with side dish or vegetables like Bok Choy.

          Baby Bok Choy with Oyster Sauce

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          Low FODMAP Baby Bok Choy with Oyster Sauce is a great starter or side dish to fish, chicken or meat dishes. This calls for Baby Bok Choy but you can buy regular Bok Choy and chop them into smaller sizes. Make sure to wash individual leaves properly.

          Health Benefits of Low FODMAP Baby Bok Choy with Oyster Sauce

          The Chinese vegetable Bok Choy, is a member of the cabbage family known to provide 21 nutrients. However, unlike other cabbage, it contains omega-3s as well as phenolic antioxidants. Due to its high beta carotene content, it is also high in Vitamin A. In addition to being a good part of an anti-cancer diet, Bok Choy is also believed to have anti-inflammatory benefits.

          Seasoning

          I generally buy my asafetida at an Indian spice store. If you don’t have access to one, the Rani Asafetida (Hing) Ground 3.75 oz on Amazon uses a bit of wheat as a binding agent, but most FODMAPers can tolerate such a small amount.

          Look for an Oyster Sauce without MSG, like Wok Mei Gluten Free Oyster Sauce, 8 Oz. (2 Pack)

          For vegetarians, you can switch out the Oyster sauce with 2 teaspoon Golden Mountain Seasoning Sauce, 20 Ounce + 1.5 tablespoon water.

          Baby Bok Choy

          with Oyster Sauce

          Created by on March 27, 2016

          Low FODMAP Baby Bok Choy with Oyster Sauce

          • Prep Time:5m
          • Cook Time:3m
          • Total Time:8m

          Ingredients

          • 2 tablespoons oyster sauce
          • 3 tablespoons water
          • 1 teaspoon soy sauce
          • 1 teaspoon sesame oil
          • 1 teaspoon brown rice flour
          • 1/2 teaspoon asafetida
          • 1 bunch baby bok choy

          Instructions

          1. Wash and trim the bottoms of the baby bok choy. Keep most of the stalks intact.
          2. Combine water, sesame oil, Oyster Sauce, 3 Tbs water, asafetida and brown rice flour in a small saucepan and heat.
          3. Let the mixture bubble up until it's thick in texture.
          4. In another pot, drop the bok choy in boiling water. Blanch for about 1-2 minutes.
          5. Remove bok choy and place on plate. Drizzle the sauce mixture and serve.

          Turkey Chili with Okra

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          Chili was my staple comfort food before the FODMAP curse struck me, so I’ve come up with Low FODMAP Turkey Chili with Okra. Since we can’t use beans, I wanted to replace them with something you could sink your teeth in. After numerous experiments, I was delighted with the texture of chewing into the okra bits as well as the consistency it added to the base (Monash University’s recommended guideline is up to 6 okras per serving). If you can’t stand okra, you could skip it but I urge you to give it a go! You can also substitute the turkey with ground beef or lamb.

          This is another dish on the spicier side. If you are a Fodmapper who is generally not bothered by spices, but simply intolerant of the high FODMAP ingredients which accompany them (like garlic and onion), this is probably worth a shot. Feel free to modify the chili powder and paprika to lessen the heat.

          Here are my favorite brand of key ingredients:

          Korean Red Chili Flakes, Gochugaru (1 Lb) By Tae-kyung, which is just chili flakes. Many common chili powders like McCormick’s contain garlic powder.

          Muir Glen Organic Crushed Tomato with Basil, 28-Ounce Cans (Pack of 12) (I buy it by the case)

          Baja Precious – Glorious Garlic Infused Extra Virgin Olive Oil (750ml Bottle)

          Rani Asafetida (Hing) Ground 3.75 oz.

          Turkey Chili with Okra

          Created by on March 27, 2016

          Low FODMAP Turkey Chili with Okra

          • Prep Time:8m
          • Cook Time:50m
          • Total Time:1h

          Ingredients

          • 1 bunch of scallions (green part only)
          • 1 bunch chives
          • 1/2 jalapeño, seeds removed and chopped
          • 2 pounds ground turkey
          • 1 cinnamon stick
          • 1 bay leaf
          • 1 teaspoon cumin
          • 1 teaspoon paprika
          • 1 teaspoon oregano
          • 1/2 teaspoon clove
          • 1 teaspoon black pepper
          • 1 teaspoon sea salt
          • 1 tablespoon Korean chili powder
          • 1 box of frozen okra, sliced
          • 1 can Muir Glen Organic Crushed Tomatoes with Basil (28 Oz)
          • 2 cups water
          • 3 medium sized zucchini
          • 2 bell pepper
          • 3 tablespoons garlic infused olive oil

          Instructions

          1. Saute scallions, jalepeno and chives in the olive oil in a large stock pot
          2. Add ground turkey, add salt and black pepper. Cook until it loses its red (do not brown).
          3. Add cumin, oregano, paprika, oregano, clove and Korean Chili Powder.
          4. Add crushed tomatoes and water.
          5. Add bay leaf and cinnamon stick. Lower heat and partially cover pot. Cook for 45-60 minutes (60 min is better :-p)
          6. Slice zucchini (semi circles are good, 1/4 if large) and bell peppers to similar size. Add to pot and cook until zucchini is tender (about 20-25 minutes).
          7. Add frozen okra and cook for 8-10 minutes.
          8. Close cover and turn off stove.