These Low FODMAP Seafood Scallion Pancakes are an adaptation of the widely popular Korean Haemul (seafood) Pajeon (scallion pancake). While the traditional Haemul Pajeon is often made with wheat flour or pancake batter with garlic, this is a healthier, gluten-free and low FODMAP version.
Making Low FODMAP Seafood Scallion Pancakes
The recipe does call for four different types of flours: quinoa, brown rice, sweet white rice and tapioca. The reason for this is that gluten free flours need a blend, to attain the proper taste, weight, texture, density and texture. Unfortunately, at least in the U.S., store-bought All Purpose Gluten Free Flour is not FODMAP free because they use bean flours from chickpeas, soy, pinto, fava and others.
I first experimented with predominantly quinoa flour but the flavors of the seafood and vegetables alone couldn’t counter the distinct bitter aftertaste of quinoa flour. The brown rice and white rice flour adds weight and structure to the high protein quinoa flour. Tapioca flour helps “stick” the ingredients, making flipping pancakes much easier (no more ruined pancakes that fall apart mid-air during the flip)! In addition, the Tapioca adds a unique, airy, chewy and crispy texture.
If you do have to go purchase all four of these flours, you’ll probably use at least two of them for other low FODMAP cooking, like the Banana Blueberry Kale Muffins and the Carrot Zucchini Banana Muffins…or better yet, you’ll end up making the Low FODMAP Seafood Scallion Pancakes more than once!
Make sure to use a garlic free Gochugaru like 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) and a low FODMAP Garlic Infused Olive Oil.