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Miso Seared Scallops

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Low FODMAP Miso Seared Scallops can be served as an appetizer or main dish. The plate is the baby sister to the Miso Black Cod but quicker to prepare and do not need to be marinaded overnight.

Miso is soy-based, and we know soy is a no-no on the FODMAP list. Although whole soy beans contain a significant amount of the galacto-oligosaccharides (GOS) stachyose, many products made from soy beans are actually low in FODMAPs. Miso is fermented which reduces the FODMAP content and 2 tablespoons of paste per serving has been classed as low FODMAP.

Serve on a horizontal plate or scallop shell, or on a bed of greens. Garnish with parsley or chives if desired.

Miso Seared Scallops

Created by on March 27, 2016

Low FODMAP Miso Seared Scallops

    Ingredients

    • 1 pound dry sea scallops or diver scallops (about 14)
    • 1/2 cup sake
    • 3 tablespoons white miso paste
    • 3 tablespoons maple syrup
    • 3 teaspoons olive oil

    Instructions

    1. Place the miso, sake, white miso paste and maple syrup in a large Ziploc bag.
    2. Clean the the scallops and cut out the white, tough muscle on the edges. Pat dry.
    3. Put scallops in the Ziploc bag. Make sure all scallops are sitting well in the sauce.
    4. Place the Ziploc bag in a bowl and refrigerate. Let it marinade for about 2 hours.
    5. Wipe excess marinade from scallops.
    6. Pour olive oil in a pan. Once the oil is hot, place scallops on the pan and cook each side for 1.5- 2 minutes until the edges are brown.
    7. Heat some of the marinade until the sake is evaporates into about half.
    8. Plate the scallops. Spoon a few drops over the scallops (taste first to make sure it's not too salty) and serve.

    Miso Black Cod

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    Low FODMAP Miso Black Cod is a modified version of the Japanese style sable fish. Although whole soy beans contain a significant amount of the galacto-oligosaccharides (GOS) stachyose, many products made from soy beans are actually low in FODMAPs. Miso is fermented which reduces the FODMAP content and 2 tablespoons of paste per serving has been classed as low FODMAP. Yay for us!

    Okay, so now that we’ve gotten the technical business of things out of the way, let’s get excited about this dish. Many of you foodies are familiar with Miso Black Cod, made iconic by Nobu restaurants. I have modified the dish in several ways. First, there isn’t any info out there about Mirin, which is a Japanese condiment derived from sweet wine. While riced based and fermented, it still falls under sweet wine, so we are skipping for now to be safe. I have also reduced the amount of miso, although the recipe serves three portions and it should be well under the guidelines…even if you lick the sauce off the plate.

    Be sure you are using black cod, which is an entirely different fish from cod. Regular cod fish will disintegrate from the long marination process. You can also substitute with fatty flaky fish like salmon or Chilean sea bass. Finally, the recipe calls for both grilling and baking but you can skip the oven or just pan roast it like I do when I get lazy.

    (adapted from Nobu: The Cookbook)

    Miso Black Cod

    Created by on March 27, 2016

       

      Ingredients

      • 4 black cod fillets (1 lb)
      • 1/2 cup sake
      • 3 tablespoons white miso paste
      • 3 tablespoons maple syrup

      Instructions

      1. Mix the sake, miso paste and maple syrup thoroughly in a bowl and pour into a plastic container or large Ziploc bag.
      2. Pat the fish dry with paper towels and insert in container or Ziploc bag. Marinade overnight in fridge.
      3. Preheat oven to 400 degrees.
      4. Grill the fish on both sides until brown. You can wipe up some of the excess sauce if it's dripping.
      5. Place in oven and bake for 10-15 minutes.
      6. Heat 1/2 cup of the marinade in a saucepan. until it evaporates into half.
      7. Plate the fish and spoon a bit of sauce over each fish.
      8. Serve hot.

      Thai Green Papaya Salad

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      Low FODMAP Thai Green Papaya Salad is crunchy, spicy, sweet and sour, and makes a great starter or a side dish. You have the option to use 12 green beans in the recipe. Make sure NOT to use snow peas or sugar snap peas, as they are high in FODMAPs.

      Note for vegetarians: this has Thai fish sauce, which you can skip or replace with one of the following: 2 teaspoon soy sauce or Golden Mountain Seasoning Sauce, 20 Ounce
      (vary to your liking) + 2 tablespoon water.

      My top choice for garlic infused oil is Baja Precious – Glorious Garlic Infused Extra Virgin Olive Oil (750ml Bottle).

      Thai Green Papaya Salad

      Created by on March 27, 2016

      Low FODMAP Thai Green Papaya Salad

        Ingredients

        For Dressing

        • 1/2 teaspoon asafetida
        • 6 tablespoons freshly squeezed lime juice
        • 3 tablespoons fish sauce
        • 2 tablespoons maple syrup
        • 1 red bird's eye chili pepper, seeded and minced finely (wear rubber gloves)
        • 1 teaspoon garlic infused olive oil

        For Salad

        • 1 pound green papaya, peeled, seeded and coarsely shredded
        • 2 carrots, shredded finely
        • 2/3 cup fresh coriander leaves, washed well and spun dry
        • 2 tablespoons cilantro (optional)
        • 4 tablespoons crushed roasted peanuts

        Instructions

        1. Make the dressing by whisking together the asafetida, garlic infused olive oil, lime juice, fish sauce, sugar maple syrup and chili pepper. If using sugar, whisk until it is dissolved.
        2. Add the papaya, carrots, coriander and cilantro to dressing. Toss well.
        3. Sprinkle with crushed peanuts and serve.