checked by dietician Dinner ideas Fish dishes gluten free Lactose free Low FODMAP British recipes

Low FODMAP fish coconut curry

Low FODMAP red bream curry
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A lovely Low FODMAP fish coconut curry with a little of corn allowed. Onion was replaced with leeks ( green part) and garlic was omitted. Still amazing flavour!

 

Low FODMAP fish curry
Low FODMAP fish curry

This recipe has been approved by a Low FODMAP dietitian, Evelyn Toner.  Find interesting articles about Nutrition, IBS and FODMAP on her blog.

Ingredients for a 7 portions of a Low FODMAP fish coconut curry:

7 portions of red bream, 100 g each
Lactose free yogurt, 200g
Cumin powder 1 tsp
Coriander powder 1 tbsp
Turmeric 2 tsp
Salt 1 tsp
Coconut milk 1 can 400 g
1 small red chilli
Ghee 1 tbsp
100 g Leek, green part only
Cardamom 1 tsp
Cloves, 1/2 tbsp ground
Bay leaf 2
Corn 50 g

 

Instructions for a Low FODMAP fish coconut curry:


1. Mix fish, yogurt, coriander, turmeric and salt in a bowl. Leave to marinate for 1h.
2. Blend leek and chilli, set aside.
3. Heat ghee in a deep frying pan.

 

Add cumin, cardamom, cloves and bay leaves. Fry until fragrant.


4. Place fish in the pan and brown it on all sides.

5. Add leek and chilli paste and continue frying for 2-3 min. Put a can of coconut milk in the pan. Simmer for 15- 20 min until the fish is cooked through.
6. Add sweetcorn, cook for 5 more minutes.

7. Serve with basmati rice or brown rice with quinoa, if prefereed.

Enjoy!
Smacznego!


Nutritional Facts for 1 portion of a Low FODMAP fish coconut curry:

 

290 kcal

9.1 g Carbs

25.6 g Protein

16.4 g Fat

For more low FODMAP recipes for dinners, go to: https://fitfodmapfoodie.co.uk/category/dinner-ideas

 

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