Low FODMAP fish tacos
Gluten free, nut freeMakes 12 fish tacos, 3 tacos per serve *This recipe uses Australian tablespoons, which are 20ml as opposed to the more common 15ml. Use ml for accuracy.
Ingredients
For the fish:
- 700-750 g firm white skinless fish I tested Rockling, flake and Barramundi
- 1 teaspoon fine table salt
- 3 teaspoons cumin powder
- 1 teaspoon smoked paprika
- 1 teaspoon Korean chilli flakes or regular chilli flakes, to your tastes – see notes
- 1 teaspoon dried Mexican or regular dried oregano
- Pinch of asafoetida powder optional, see notes
- 2-4 teaspoons fresh and fine white rice flour optional, see notes
For the lettuce mix:
- 200 g Cos/Romaine lettuce finely chopped
- ¾ bunch coriander finely chopped (remainder used for garnish)
- Chopped pickled jalapenos to your tastes
- Squeeze of lime juice
- Lime zest to your tastes
- Seasoning to your tastes
For the crema:
- 200 g lactose free sour cream
- lime juice to taste
- 1-2 pickled garlic cloves grated (see notes)
- Drop of liquid smoke optional
To finish:
- 40-80 ml (2-4 tablespoons)* neutral oil, for cooking the fish
- Pickled red onion see notes
- Extra pickled jalapenos to your tastes
- Lime wedges and lime zest to your tastes
- 12 small corn or gluten free tortillas see notes
- Remaining coriander to serve
Instructions
- Combine the seasoning mix in a small bowl. Liberally coat the fish in the dry seasoning mixture and set aside.
- Combine the ingredients for the lettuce mixture in a large bowl and season according to your tastes. Make sure you chop the lettuce finely so it isn’t too large or pokey to fit in small tacos. Massage the seasoning into the lettuce slightly to soften it, then set aside.
- Combine the ingredients for the crema sauce in a medium bowl. Adjust according to your preferences and set aside.
- Heat a large non-stick pan very thoroughly over a medium heat. Once it is thoroughly heated, add 1-2 tablespoons of neutral oil and 2-3 fillets of fish. Cooking them in two batches (if necessary) ensures they don’t get too soggy in the pan.
- Cooking time depends on the size you are using and the width of the fillets. 8-10 minutes is ideal timing for thick fillets of Rockling.
- Turn the fish incrementally to ensure it is evenly cooked through. Remove from the pan and repeat with the remaining fillets, washing the pan first if necessary.
- Once the fish is cooked, take it off the heat. I find Rockling benefits from 5-10 minutes to drain off any excess liquid.
- Use two forks to flake the fish into large chunks. You can heat it through gently if it needs it.
- Heat your tortillas and assemble your fish tacos – crema, lettuce mix, fish, ½ - 1 tablespoon of pickled red onion, extra coriander and extra jalapeno if you like. Serve with an ice cold Remedy Grapefruit kombucha.
- Leftover fish keeps in an airtight container in the fridge for 3-4 days.
Notes
- See the body of the post for extensive FODMAP notes.
- I use Korean chilli flakes which have a beautiful red colour and less heat than regular chilli flakes. If you use regular chilli flakes, use them to your tastes.
- Note that they do contain fructose, so I recommend capping the chilli at 1 teaspoon and adding extra pickled jalapeno to your taco if you like extra heat (they are low FODMAP in serves of up to 500g). You can also look into cayenne chilli powder which has a slightly higher FODMAP threshold.
- Asafoetida powder is a low FODMAP alternative to garlic and onion powder. It is optional, but does add a nice depth of flavour. A little goes a long way so I recommend only a pinch.
- Note that some asafoetida powder is cut with wheat flour, so check the label if you are catering to a coeliac.
- White rice flour is optional but does add a little crispiness and helps soak up a bit of liquid. Make sure it’s finely milled and fresh (not the stuff in the box) so it doesn’t ruin the texture of the fish.
- If you have spices leftover from the fish, sprinkle it over as it cooks or after baking. This still applies if you used the rice flour option, so it's super important to use a fine and fresh rice flour to avoid aforementioned texture issues.
- Pickled garlic is low FODMAP in 3g serves and up to 29g. It is an optional ingredient to add an extra layer of flavour to the crema (but it still tastes good without). I have a recipe for pickled garlic here.
- Pickled red onion is low FODMAP in serves of up to 60g. Monash hasn’t specified but I assume that this only applies to properly pickled onion as opposed to quick pickled onion. I have a recipe for low FODMAP pickled onion on my website.
- Use my recipe for gluten free tortillas for a lower FODMAP alternative to corn tortillas. I used the recipe to make twenty three 14cm tortillas (5.5 inches).
Tried this recipe?Let us know how it was!