Forgive the title but I really couldn’t come up with something more succinct. I am absolutely not an expert in fish preparation – in fact, I generally only eat fish while I am out. However, I have decided to start incorporating fish into my diet in more meaningful ways than canned tuna and restaurant meals. Enter: this Low FODMAP ginger soy fish parcel.
Low FODMAP ginger soy fish parcel
This delicious and easy ginger soy fish parcel is packed with Asian inspired flavours. Because I am a fish novice and also one of those people who don’t like fish that tastes too fishy (childish, I know) this recipe is bursting with flavour.
This low FODMAP fish starts with a fillet of neutral, white fish. I daresay you could use other varieties, too, but I haven’t tested the theory. I chose Barramundi because it’s a lovely neutral fish that doesn’t smell when cooked and is more sustainable.
The fish is placed on a sheet of baking paper and topped with low FODMAP aromatics. Makrut lime leaves, spring onion greens, (optional) lemongrass, pickled garlic (see more below), chilli and ginger infuse the fish will flavour. You can also top the fish with coriander, Vietnamese mint or Thai basil if you have any lying around.
Finally, a simple sauce of Tamari or gluten free soy sauce, toasted sesame oil, lime juice or rice vinegar and maple syrup or sugar are drizzled over the fish.
20-30 minutes in the oven and voila! An easy and delicious weeknight meal with no fishy smell and little clean up. Serve the fish with rice and some briefly sautéed Asian greens.
FODMAP notes
These FODMAP thresholds are current as of late July 2024.
Fresh fish is a FODMAP free food and this extends to all varieties of fish.
Makrut lime leaves and lemongrass are both low FODMAP flavourings.
Pickled garlic is a new ingredient to the low FODMAP repertoire. Monash says that pickled garlic is low FODMAP in 3g serves and remains low FODMAP in serves of up to 29g, pending personal tolerance. After this, it contains moderate levels of fructose. I have a recipe for low FODMAP pickled garlic here.
Fresh red chillies are low FODMAP in 28g serves per person, which is approximately 1 medium chilli. In serves exceeding 33g, they contain moderate amounts of fructan.
Spring onion greens are low FODMAP in 75g serves. In serves of 97g, they contain moderate amounts of fructose.
Tips for your low FODMAP ginger soy fish parcel
- I buy makrut lime leaves in bulk in the freezer section of my local Asian grocer. It is a super inexpensive way to buy them and they last forever.
- Baking times depend on your fish and how wide the fillet is. This is quite a gentle way of cooking so it shouldn’t become tough or dry any which way. Be sure to check if the fish is cooked prior to turning off the oven, though.
- Rubbing the seasoning into the fillet before you add the flavours is a great way to ensure it is fully seasoned and thus full of flavour. I use fine salt and white pepper here, although regular pepper would work too.
- You can drizzle the sauce onto the unbaked fish or after cooking. As someone who is a bit scared of fish flavour, I like to drizzle it prior to cooking. You might prefer to finish the fish with the sauce after cooking.
- If you don’t intend to eat the skin, you can put the makrut lime leaves either on the bottom or top of your fish. They are the only inedible component of the dish, so putting them on top makes them easier to remove.
Optional flavour additions and suggestions
Although this fish is perfectly delicious as is, there is a world of other ways to add more flavour.
- Use the lime zest from your lime if you are serving it with lime juice. I grate it straight over the fish.
- Makrut lime zest is the ultimate flavour, in my opinion. The limes themselves can be harder to find, so I stock up when I see them and keep them in my freezer.
- I’d LOVE to experiment with adding some tamarind paste to the sauce. I’d recommend 1 teaspoon or two before tasting the sauce and adjusting other flavours as necessary. Tamarind is low FODMAP in up to 1 1/2 tablespoon serves per person (Monash doesn’t specify an upper or lower limit).
Which fish is best for this low FODMAP ginger soy parcel?
As I have mentioned, I am no expert in the fish arena. I am trying to become more educated and respectful in regards to my fish consumption but I am a novice at the time of writing.
I used Barramundi fillets in my testing because I find it to be a lovely neutral white fish.
However, my research suggests that Cod, Tilapia, Halibut, Salmon and Trout are all suitable for baking. I think I would prefer a neutral white fish here as opposed to salmon or trout, but I daresay either would work.
In Australia, Flathead, Snapper, Flounder, John Dory and Whiting are all neutral white fish that should work well in this preparation.
More easy low FODMAP recipes
- Low FODMAP sweet and sticky ginger tofu
- Low FODMAP vegan chilli oil noodles
- Easy low FODMAP pasta
- Low FODMAP date bark bites
- Gluten free vegan chocolate mug cake
Low FODMAP ginger soy fish parcel
Ingredients
For the sauce:
- 10 ml (2 teaspoons) Tamari or gluten free soy sauce
- 5-10 ml (1-2 teaspoons) toasted sesame oil (toasted is infinitely better than non-toasted, I promise)
- 5 ml (1 teaspoon) maple syrup or liquid sweetener of choice
- 5 ml (1 teaspoon) lime juice or rice vinegar
For the fish (per fillet):
- 250-300 g fillet of white fish I used Barramundi, see body of post for suggestions
- Salt and pepper to your tastes
- 5 or so makrut lime leaves
- 1-2 pickled garlic cloves see notes
- 3-4 spring onion greens finely chopped
- Chopped fresh red chilli to your tastes
- 10 g+ ginger chopped into matchsticks
- 1 teaspoon grated lemongrass optional, see notes
- Lime zest to taste (juice used below)
To serve:
- Cooked white rice
- Coriander optional
- Sauteed Asian greens
- Chopped peanuts optional
- Lime wedge
Instructions
- Mix up the ingredients for the sauce and adjust according to your preferences. Preheat the oven to 200C/400F.
- Place your fish fillet, skin side down if applicable, on a medium-large rectangle of baking paper atop a shallow baking dish. This will help prevent any spillage as you fold because the dish edges will cup the baking paper (only important if you add the sauce prior to cooking).
- Arrange the fish so that both the fillet and rectangle are facing towards you.
- Season with salt and pepper and rub the seasoning into the fish.
- Add the remaining flavourings for the fish. You can add the sauce here or after baking – I like to add it before baking but see what you prefer.
- Take the left and right sides of the baking paper and bring them together over the fish. Begin to tightly roll them together, folding as you go, until the rolled paper is flush with the fish. Take the top and bottom ends of the paper and roll them away from the fish a few times to seal off the open seam, then tuck them tightly underneath the fish. The weight of the fish will hold them down.
- Bake for 20-30+ minutes, depending on the thickness of your fish fillet. This method makes it hard to overcook the fish and you can always pop it back into the oven if the centre isn’t done.
- Once baked, remove from the oven, check for doneness and serve over a bed of rice. Add the sauce here if you haven’t already. I like to serve my fish with white rice, sauteed Asian greens, chopped peanuts and some coriander.
Notes
- Pickled garlic is a new low FODMAP ingredient. It is low FODMAP in 3g serves (around 1 clove) and up to 29g serves. I have a recipe for it here.
- If you like a lot of sauce or want to drizzle some over the rice, make a double batch.
- Lemongrass is optional but adds another layer of flavour. I like to buy frozen, pre grated lemongrass when I buy frozen makrut lime leaves at the Asian grocer. I know it’s lazy but grating lemongrass is one of my least favourite tasks.
- You can add up to 28g (1 medium chilli) of red chilli. Beyond 33g, they contain moderate amounts of fructose.
- Peanuts are an optional garnish. Omit for peanut free/nut free.
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