FODMAP Diet Green Quinoa and Spiced Cod Recipe

This is one my favourite FODMAP diet friendly recipes for summer. It's very quick to make so doesn't involve having to slaving over a hot stove when its hot and you would rather be outside. It's also really full of flavours and shows that even if you are cutting out FODMAP baddies like garlic and onion, you can still make delicious, aromatic food. The middle-eastern flavours of this dish go well with this carrot dip and olive bread if you want to serve it for dinner with FODMAP friends.


Ingredients:4 small fillets of sustainably sourced cod or other white fish
1tsp paprika
1tsp cumin
2tsp coriander
1tsp salt

300g quinoa (or millet)
Bunch of spring onion tops (green part only or try chives)
Juice of one lime
1 courgette/ zuchinni
Bunch of fresh mint, parsley and coriander
50 grams green olives finely chopped (optional)
2 tablespoons extra virgin olive oil

Serves 4

First prepare the quinoa by cooking according to instructions on pack.  Fluff up with a fork and put to one side.

Grate the courgette and finely slice your spring onion. Put the herbs, olives, oil and lime juice in a blender or food processor and blitz the herbs are coarsely chopped. Toss this dressing over the couscous and add the spring onion and courgette.The couscous salad is now ready so you can either eat it immediately or pop it in the fridge and serve later at room temperature. 

To cook the cod, mix the spices and salt together in a small bowl. Sprinkle a teaspoon of the spice mix over each fillet. Either steam the cod in the microwave, in a dish covered with clingfilm, for approximately 2 1/2 minutes (depending on your microwave and the size of your cod fillets). Or, place on a steamer rack over a pan of boiling water, cover and steam for between 5-7 minutes. The fish is cooked when the flakes are no longer translucent and break away easily.

FODMAP Diet Friendly - Lime and Ginger Salmon

As meat and fish are simple things to eat on the FODMAP plan, it is useful to have some reliable ways of making them more interesting. FODMAP or IBS diet friendly marinades mainly need to avoid using onion or garlic but that doesn't need to mean that they can't still be very flavoursome.This marinade packs a punch but also includes IBS-soothing ginger.You can make up extra of the marinade and store it in a jar in the fridge for about a month or so. I like to serve this with jasmine rice and pack choi dressed in sesame oil for a great FODMAP dinner.


Ingredients:
2 fillets salmon
1 tablespoon brown sugar
1 teaspoon ground ginger
1 teaspoon fresh grated ginger
Juice of 1/2 lime
1/4 tsp salt

Serves 2
Mix together all the ingredients except the salmon to make the marinade. Pour over the salmon fillets and allow to marinade for at least 20 minutes.

Line a grill pan with foil and heat grill to medium-high. Wipe excess marinade of salmon and place on pan. Grill for about 8 minutes or until the centre of the salmon is just opaque.