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Main Dishes

Pan Seared Sea Scallops with Vinaigrette

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Low FODMAP Pan Seared Sea Scallops with Vinaigrette is a simple yet, well put together dish that is good for a Tuesday night dinner or entertaining. Modify the vinaigrette according to taste.

Cooking Low FODMAP Pan Seared Sea Scallops with Vinaigrette

Pan searing is a technique in which the protein is cooked in a pan over high heat, until a caramelized crust forms. Due to the speedy nature of the process, be sure not to overcook the scallops, as they will become tough and chewy. The best searing pan is one made of stainless steel or a cast iron pan.

Here are additional tips for cooking scallops. First, remove the tough side muscles which secure the scallops to the shells. Gently pat the scallops dry with paper towels. Make sure the oil in the pan is hot enough that it sizzles on contact with the scallops. Separate the scallops on the pan about an inch apart and do not layer. Cook the scallops on both sides, until they are seared golden brown and no longer translucent on the sides.

Use a true garlic infused oil (without garlic pieces or powder in it) like Baja Precious – Glorious Garlic Infused Extra Virgin Olive Oil (750ml Bottle).

Pan Seared Sea Scallops

with Vinaigrette

Created by on April 3, 2016

FODMAP Pan Seared Sea Scallops with Vinaigrette

    Ingredients

    • 1 pound small potatoes (like fingerling)
    • 2 tablespoons garlic infused olive oil
    • 2 tablespoons sunflower or safflower oil
    • 2 tomatoes, julienned
    • 1 package spinach
    • 1 pound large sea scallops, cleaned
    • 1 bunch chives, chopped

    Vinaigrette

    • 1/4 cup white wine vinaigrette
    • 1 teaspoon mustard
    • 1/2 cup walnut oil

    Instructions

    1. Boil the potatoes until done and cut in half. Roast in a pan with a tablespoon of garlic infused olive oil.
    2. Toss in tomatoes and spinach and cook for two minutes. Set aside.
    3. In a large saute pan, heat one tablespoon of garlic olive oil and two tablespoons of canola oil.
    4. Cook scallops over high heat until both sides are golden brown.
    5. On a serving plate, spoon the mixed vegetables on the center. Lay a serving of scallops on top.
    6. Drizzle with the vinaigrette and serve.

    Vinaigrette

    1. Mix the vinegar with the mustard. Whisk in 1/2 cup canola or walnut oil.

     

    Tuna Skewered with Lemongrass

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    This low FODMAP Tuna Skewered with Lemongrass is adapted from the cookbook Jean-Georges: Cooking at Home with a Four-Star Chef. Born in Alsace, France, Jean-Georges Vongerichten trained under chef Chef Paul Haeberlin and Paul Bocuse and Master Chef Louis Outhier in Southern France.

    During his travels, Jean-Georges fell in love with the exotic flavors of Asia, and many of his iconic dishes marry his Western background with Eastern accents. He is often credited for revolutionizing the way  restaurants serve French foods, by using methods that bring out the natural essence of the foods, instead of heavy creams and sauces. He has operated successful restaurants all across the globe including Jean-Georges, Vong, Spice Market, Mercer Kitchen and JoJo.

    Cooking Low FODMAP Tuna Skewered with Lemongrass

    Lemongrass is often used in East-Asian cuisines to add a fragrant, citrusy accent to meat, fish and vegetable dishes. In this recipe, the lemongrass adds a distinct touch, serving both as a flavoring agent and attractive skewer.

    Lemongrass stalks are hard and woody on the outside. Once you peel away the layers, the center meat is more tender and edible. Pounding, cutting, scraping and bruising the lemongrass brings out the flavors.

    When shopping for lemongrass stalks, make sure they are firm and not rubbery, as that means they have passed their prime. The lower stalks should be pale yellow and the upper part green. If you are unable to find fresh lemongrass at an Asian store, they might available in the frozen section. If you can only buy chopped up frozen lemongrass, then use them for flavoring and grill the tuna with regular wooden skewers.

    Tuna Skewered

    with Lemongrass

    Created by on March 27, 2016

      Ingredients

      • 5 stalks lemongrass
      • 1 pound yellowfin or bigeye tuna, cut into 12 cubes
      • freshly ground black pepper
      • 2 tablespoons canola oil
      • 1 small fresh chile (minced) or 1/3 teaspoon red pepper flakes (plain)
      • 1 tablespoon lime juice
      • 1 teaspoon Asian fish sauce
      • pinch of sugar
      • sea salt to taste

      Instructions

      1. Peel off the outer skin from 4 of the lemongrass stalks. Save the sheath and trimmings. Slice off the tops to make them about 10 inches in length. Set aside.
      2. Take the 5th lemongrass, remove the skin as well and save with the other trimmings. Keep removing the outer leaves until you get to the tender center, and mince finely. Set aside.
      3. Skewer 3 cubes of tuna on each of the lemongrass stalks. Leave some gaps in between. Place the tuna on a sheet or tray.
      4. Pat the minced lemongrass on the tuna, along with the pepper and 4 teaspoons oil. Cover and chill for 12 to 24 hours.
      5. Remove the tuna from the fridge one hour before cooking.
      6. Chop the lemongrass trimming and boil in saucepan with about 1/4-1/2 cup of water, barely enough to cover the solids. Simmer until reduced to 1/8 cup of liquid. Strain, discard the lemongrass trimmings and further reduce liquid to half; about 1 tablespoon. Add chile or pepper flakes, lime juice, fish sauce, sugar and the remaining 2 teaspoons of oil. Set aside.
      7. Preheat a grill, skillet or grill pan to very hot. Grill tuna 1-2 minute on each side, until seared rare. Place skewered tuna on a tray or platter. Spoon each with a bit of sauce, sprinkle salt and serve.

      Chicken Vindaloo (Curry)

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      So pretty gutsy to have Low FODMAP Chicken Vindaloo Curry, one of the spiciest Indian curries out there, on a site for people with GI issues, right? 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. I love spicy food and sans garlic and onion, I can tolerate pretty high levels on the spice meter.

      So here it is: chicken Vindaloo, an Indian curry dish popular in Goa all the way to the U.K. for its fiery punch. Lamb can be used in place of chicken.

      This is probably the spiciest dish on FFFF so feel free to adjust the cayenne pepper to lessen the heat. The curry should be served over basmati rice.

      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.

      Chicken Vindaloo (Curry)

      Created by on March 28, 2016

      Low FODMAP Chicken Vindaloo Curry

        Ingredients

        • 2 bunches of scallions, green part only
        • 4 chopped seeded tomatoes (medium size)
        • 1 1/2 tablespoons distilled white vinegar
        • 1 teaspoon asafetida
        • 1 teaspoon minced peeled fresh ginger
        • 1 teaspoon tomato paste
        • 1 teaspoon garam masala
        • 1 teaspoon ground turmeric
        • 1/2 teaspoon paprika
        • 1/2 teaspoon ground cumin
        • 1/2 teaspoon ground coriander
        • 1/4 teaspoon (or more) cayenne pepper
        • 1/2 teaspoon salt
        • 2 tablespoons garlic infused olive oil
        • 6 skinless boneless chicken thighs, cut into 1- to 1 1/2-inch pieces
        • 3 russet potatoes, peeled, cut into 1-inch pieces
        • 1 1/2 cups water

        Instructions

        1. In a food processor, blend the first 12 ingredients, forming a paste.
        2. Heat oil in a large pot over moderately high heat. Add the curry mixture and cook for 3minutes until golden brown, mixing occasionally.
        3. Add chicken and potatoes and saute for about 5 minutes.
        4. Add water and bring to a boil. Cover pot and cook over moderately high heat, stirring occasionally until the potatoes are tender, about 15 minutes.
        5. Uncover and let it simmer until the chicken is fully cooked, another 5-6 minutes.
        6. Season with salt and pepper and additional cayenne if preferred.
        7. Serve over steamed basmati rice.

        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.

            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.

              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.

              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.