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Herb Roasted Striped Bass

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Low FODMAP Herb Roasted Striped Bass is a simple, rather fool-proof plate. The fish is very low in fat but has a rich taste when cooked on the bone. The herbs and roasting process bring out the naturally wonderful flavors of the fish.

According to Wikipedia, the striped bass is also called: Atlantic striped bass, striper, linesider, pimpfish, rock, or rockfish. It is is an anadromous Perciforme fish of the Moronidae family found primarily along the Atlantic coast of North America.

The striped bass could be replaced with European Striped Bass (Branzino) or red snapper, sea bream or Orata.

This recipe calls for Garlic Infused Olive Oil.

Herb Roasted

Striped Bass

Created by on April 3, 2016

low fodmap herb roasted striped bass

    Ingredients

    • 1 whole striped bass
    • 1 bunch thyme
    • 1 bunch rosemary
    • 1 bunch oregano
    • 1 teaspoon asafetida
    • 2 lemons sliced
    • 1/2 cup garlic infused olive oil
    • salt and ground pepper, to taste

    Instructions

    1. Clean the fish well, and remove gills and rinse body cavity. Preheat oven to 375 F degrees.
    2. Insert some of the herbs and lemon and 1/2 teaspoon asafetida into the body cavity. Place in roasting pan.
    3. Coat the fish with garlic oil, salt, pepper, the remaining herbs, lemons and 1/2 teaspoon asafetida.
    4. Cover loosely with foil and cook in oven until fish is done (about 45-75 minutes).
    5. Served over salad or grilled vegetables.

    Thai Summer Rolls

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    Low FODMAP Thai Summer Rolls are easy and fun to make, and go well with the Peanut Dressing from the Peanut Dressing or Dipping Sauce in the Sauces & Others section. You can substitute the shrimp with crab or lobster meat. You may flub rolling the first few but you’ll get the hang half-way through!

    Firm tofu has been classified as low FODMAP by Monash University; not silken tofu though, which isn’t good for wrapping into summer rolls anyway!

    Unlike spring rolls, summer rolls aren’t fried and are healthy and low in fat. Rice papers are gluten free and available at Asian stores.

    Vegetarians can skip the shrimp.

    Thai Summer Rolls

    Created by on April 5, 2016

    Low FODMAP Thai Summer Rolls

      Ingredients

      • 1 pound large shrimp, peeled, deveined and cooked
      • 1 package rice paper wrappers, medium size
      • 2 heads of Boston lettuce, cleaned, dried and ribs removed
      • 1 bunch cilantro, rinsed and dried
      • 1 bunch mint, rinsed and dried
      • 1 bunch Thai basil leaves, rinsed and dried
      • 1/4 cup chopped, roasted peanuts
      • 3/4 cup plain firm tofu, cut into strips, same length as shrimp
      • 1 small carrot, cut into strips, same length as shrimp

      Instructions

      1. Slice the shrimp lengthwise in half.
      2. Soak a few wrappers at a time in warm water until flexible.
      3. Fill the wrapper with shrimp, lettuce, cucumber, tofu, cilantro, carrot, mint and Thai basil.
      4. Sprinkle with peanuts. Roll tightly and fold like a burrito.
      5. Slice in half or thirds.
      6. Serve with Thai Peanut Dressing.

      Thai Salad with Peanut Dressing

      By 1 Comment

      Low FODMAP Thai Salad with Peanut Dressing is a modified signature starter of the Thai restaurant favorite. Be sure to use common cabbage and not savoy cabbage. Iceberg lettuce can be replaced with butter lettuce. If you can tolerate kale (while low FODMAP, some people have a difficult time digesting kale due to the high fiber content), it is a really refreshing twist to the classic salad.

      Feel free to sprinkle the salad with crushed peanuts.

      The peanut dressing can also be used as dips for the Thai Summer Rolls in the Appetizers & Soups section or steamed vegetables.

      Use a true Garlic Infused Olive Oil without garlic bits or powder in them. 

      Thai Salad

      with Peanut Dressing

      Created by on April 4, 2016

      Low FODMAP Thai Salad with Peanut Dressing

        Ingredients

        Peanut Dressing

        • 2 tablespoons rice vinegar
        • 1/4 cup creamy peanut butter
        • 3 tablespoons garlic infused olive oil
        • 2 tablespoons juice from lime
        • 4 tablespoons maple syrup
        • 1 tablespoon soy sauce
        • 1 teaspoon salt
        • 1/4 teaspoon crushed red pepper flakes
        • 1 inch piece fresh ginger, peeled and roughly chopped
        • 2 tablespoons chopped cilantro (optional)

        Salad

        • 4 cups common cabbage or iceburg lettuce
        • 1 bell pepper, seeded, cut into 1 inch strips
        • 1 cup shredded carrots
        • 1 cucumber, sliced
        • 2 tablespoons scallions, green part only, chopped finely
        • 12 grape tomatoes, halved
        • 12 green beans, cut to 1 inch pieces
        • 2 tablespoons chopped cilantro (optional)

        Instructions

        Peanut Dressing

        1. Combine all of the ingredients minus the cilantro in a blender until smooth.
        2. Chop the cilantro finely and mix in.
        3. Refrigerate until ready for use. Serve at room temperature.

        Salad

        1. Combine all of the vegetables and toss. Plate and serve with dressing.

        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.

          Homemade Garlic Infused Oil

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          Low FODMAP Homemade Garlic Infused Oil is the way to go, if you want to pack some garlic flavor into your food without suffering the consequences. Garlic infused oil is acceptable because the fructans (the culprit) in the garlic is soluble in water but not oil.

          You can make your own using these simple instructions. But remember that bacteria can form in homemade version and make you very sick (botulism). Be sure to refrigerate the unused portion and toss out after a week.

          Store bought versions have been preserved appropriately and can last up to a year, and do not need to be refrigerated. If you want to buy one already infused like I usually do, please make sure it is truly garlic infused and not flavored with garlic powder! I went through several bottles labeled “garlic infused,” until I discovered that they had “garlic flavoring” as one of the ingredients or had tiny chopped garlic pieces and powder in them. My favorite one is the Baja Precious – Glorious Garlic Infused Extra Virgin Olive Oil (750ml Bottle).

          Homemade Garlic

          Infused Oil

          Created by on April 7, 2016

          Low FODMAP Homemade Garlic Infused Oil

            Ingredients

            • 6 cloves garlic peeled, whole
            • 1/2 cup olive oil
            • 1/2 cup walnut oil

            Instructions

            1. Pour oil in pan and add garlic cloves. Heat over medium heat until the oil bubbles.
            2. Feel free to add herbs and spices like rosemary or chili flakes.
            3. Lower heat slightly and let it cook for 10 minutes. Remove from heat and let cool for 30-45 minutes.
            4. Toss out the garlic and use immediately.
            5. Store unused portion in a jar in the refrigerator for up to one week. Once refrigerated, bring to room temperate (or run hot water over jar) before serving.

            Peanut Dressing or Dipping Sauce

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            This versatile Low FODMAP Peanut Dressing or Dipping Sauce can liven up a salad or steamed vegetables. It can also be used as a dipping sauce for the Thai Summer Rolls in the Appetizer & Soups section.

            Use a true Garlic Infused Olive Oil without garlic bits or powder in it).

            Peanut Dressing

            or Dipping Sauce

            Created by on April 6, 2016

            Low FODMAP Thai Salad with Peanut Dressing

              Ingredients

              • 2 tablespoons rice vinegar
              • 1/4 cup creamy peanut butter
              • 3 tablespoons garlic infused olive oil
              • 2 tablespoons juice from lime
              • 4 tablespoons maple syrup
              • 1 tablespoon soy sauce
              • 1 teaspoon salt
              • 1/4 teaspoon crushed red pepper flakes
              • 1 inch piece fresh ginger, peeled and roughly chopped
              • 2 tablespoons chopped cilantro (optional)

              Instructions

              1. Combine all of the ingredients minus the cilantro in a blender until smooth.
              2. Chop the cilantro finely and mix in.
              3. Refrigerate until ready for use. Serve at room temperature.

              Red Snapper En Papillote

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              Low FODMAP Red Snapper En Papillote is an elegant, light and heart friendly plate. The parchment paper steams the fish while trapping the flavors delicately into it. The process also keeps the fish moist and succulent. Red snapper is used here but you can use halibut, sole or striped bass.

              You can also get creative and add or substitute the carrots with sliced tomatoes or the basil with thyme or oregano. Serve with Lemon Garlic Oil Dressing in the Sauce & Others section.

              Use a true Garlic Infused Olive Oil and not ones that have garlic powder in them.

              Red Snapper En Papillote

              Created by on March 30, 2016

              Low FODMAP Red Snapper En Papillote    

                Ingredients

                • 4 (12 inch) square parchment paper or aluminum foil
                • 1 tablespoon garlic olive oil
                • 1 cup finely julienned carrots
                • 1 cup finely julienned red bell peppers
                • 1 bunch chives (1/2 cup)
                • 1/4 cup mined fresh basil
                • 1/4 minched fresh parsley
                • 4 (6 ounce) red snapper fillets
                • 1/2 cup white wine
                • salt and ground pepper, to taste

                Instructions

                1. Preheat the oven to 400 degrees F. Fold the square parchment paper in half and draw half-heart shapes and cut out. Open up and oil lightly. Do this with all four.
                2. In a bowl, mix together carrots, peppers, scallions, basil and parsley.
                3. Place the fish on one side of the parchment hearts. Top with 1/4 of the vegetable mixture. Sprinkle each fish with two table spoons of wine and salt and pepper to taste.
                4. Fold the other half of the paper over the vegetables. Seal the edges by making small, crimping pleats (as you'd do with a pie). Fold the ends of each piece, or wrap with strings if you want to get fancy.
                5. Place the parchment "purses" on a baking sheet and bake in oven for 15 minutes. Remove and serve with the Lemon Garlic Oil sauce.

                 

                 

                Lemon Garlic Olive Oil (Dressing)

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                Low FODMAP Lemon Garlic Olive Oil or Dressing can be used as a sauce for the Red Snapper En Papillote in the Seafood section. However, it is a versatile heart-friendly dressing which can be used for other fish and grilled chicken. You can also use it to add some zest to steamed spinach, broccoli or other low FODMAP vegetables.

                Another idea is to toss the Lemon Garlic Oil with some quinoa spaghetti. Sprinkle some Parmesan cheese and fresh parsley and voila, a quick weeknight dinner!

                Be sure to use a true Garlic Infused Olive Oil, and not one with garlic powder or pieces in it.

                Lemon Garlic Oil

                (Dressing)

                Created by on March 30, 2016

                FODMAP Lemon Garlic Olive Oil

                  Ingredients

                  • 3 tablespoons chives, mined
                  • 1/2 cup dry white wine
                  • 1/2 freshly squeezed lemon
                  • 1/2 cup garlic infused olive oil
                  • 1 tablespoon grated lemon zest
                  • Salt and ground pepper, to taste

                  Instructions

                  1. In a small saucepan, combine the chives, wine and lemon juice. Bring to a boil and reduce to about 1/3 of the original volume.
                  2. Stir in lemon zest and season with salt and pepper.

                  Buffalo Wing Sauce

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                  Here’s a homemade Low FODMAP Buffalo Wing Sauce. Store-bought Buffalo Wing Sauce usually contain garlic, although I have found low FODMAP ones like Texas Pete Buffalo Wing Sauce.

                  This sauce can be used for the Buffalo Turkey Meatballs in the Main Course section and of course, chicken wings. Be sure to use a garlic-free hot sauce like Louisiana Brand Hot Sauce, Cholula Hot Sauce (Original), Crystal’s Hot Sauce or Steve & Ed’s Louisiana Hot Sauce.

                  Buffalo Wing Sauce

                  Created by on April 9, 2016

                    Ingredients

                    • 1/2 cup hot sauce like Cholula Hot Sauce (Original), Louisiana brand Hot Sauce or Crystal's Hot Sauce
                    • 2/3 cup garlic infused olive oil
                    • 1 teaspoon cayenne pepper
                    • 1 teaspoon asafetida
                    • 3 tablespoons rice or white wine vinegar

                    Instructions

                    1. In a small saucepan, combine the hot sauce, garlic oil, cayenne pepper, asafetida and vinegar.
                    2. Heat over low heat and stir together until it starts to boil.
                    3. Remove from heat.

                    Salmon Tartare

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                    The Low FODMAP Salmon Tartare is similar to the Tuna Tartare on FODMAP Free for Foodies. The seasoning is bolder and great for bringing out the fresh flavors of salmon. If preferred, you can also  use tuna or Hamachi (yellowtail).

                    It is a terrific starter dish but you can serve as Hors D’oeuvres with gluten free crackers or bread. Feel free to get creative with the presentation. You can serve on a circular bed of julienne cucumbers or even seaweed.

                    My favorite FODMAP friendly garlic oil is Baja Precious – Glorious Garlic Infused Extra Virgin Olive Oil (750ml Bottle)

                    Salmon Tartare

                    Created by on March 29, 2016

                    Low FODMAP Salmon Tartare        

                      Ingredients

                      • 1 pound sashimi grade salmon fillet, finely diced
                      • 1/2 cup cucumber, finely dice
                      • 3 tablespoons chives, finely minced
                      • 2 teaspoons juice from lime
                      • 1 teaspoon jalapeno, seeded and minced
                      • 2 teaspoons scallions, green part only, minced
                      • 3 teaspoons garlic infused olive oil
                      • 1/2 teaspoon Asian sesame oil
                      • 1/2 teaspoon Worcestershire sauce

                      Instructions

                      1. In a medium bowl, combine salmon, cucumber, chives, jalapeno. scallions, garlic oil and sesame oil, Worcestershire sauce and lime juice. Season with salt and pepper.
                      2. Refrigerate until ready to serve, for up to 4 hours.
                      3. On an individual serving plate, place the 2 inch ring in the center. Fill the mold with the salmon mixture to the top. Pat down gently with a wooden spoon to even out the top.
                      4. Push the tuna onto the plate gently while removing the ring. Adjust any loose salmon pieces and clean the plate around the salmon. Repeat with the others.
                      5. Place on serving plate. Garnish with chives, parsley or lime wedges.