Low FODMAP ginger soy fish parcel
Recipe is in Australian teaspoons. Because they are small volumes not exceeding 1 tablespoon (1 Australian tablespoon is 20ml whereas it is 15ml in most other places) you can use your local teaspoons without issue.
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.
Tried this recipe?Let us know how it was!