Tag: Seafood

Quick Seafood Laksa

Quick Seafood Laksa

INGREDIENTS

  • 2 Tbsp Neutral Oil (i.e., grapeseed, vegetable)
  • 2 Tbsp Red Curry Paste
  • 2 Tbsp Curry Powder
  • 4C Chicken Stock (4 tsp Chicken Stock Powder (fodmap friendly) mixed with 4C Water)
  • 400ml Coconut Milk
  • 400ml Coconut Cream
  • 1C Green Beans, whole (or chopped)
  • 1C Broccoli, chop into small florets
  • 1 Carrot, medium/large, mandolin then slice into matchsticks about 4mm wide
  • 300g Prawns, peeled and deveined (I left tails on for some extra flavour but off is fine too)
  • 200g Fish Balls
  • 1 Pak Choy, sliced diagonally about 1cm thickness
  • 2 Tbsp Fish Sauce
  • 1 tsp Sugar
  • 600g Rice Noodles of choice, cooked
  • Coriander, handful, roughly chopped

INSTRUCTIONS

  1. Heat the oil in a wok or high edged pan (such as a soup pot) over a medium-high heat.
  2. Add the curry paste and cook, stirring, until fragrant (about 30 seconds).
  3. Add the curry powder and cook, stirring, until fragrant (about 30 seconds).
  4. Add the coconut milk, coconut cream, and chicken stock. Simmer for a few minutes to thicken it slightly.
  5. Add the green beans, broccoli, and carrot. Simmer for a couple of minutes.
  6. Add the prawns and fish balls. Simmer for a couple of minutes until the prawns are cooked through.
  7. Add the pak choy, fish sauce, and sugar, and mix through. Remove from the heat.
  8. Divide your cooked noodles between serving bowls, and ladle your laksa over the noodles.
  9. Top with coriander and serve while warm.

SERVING NOTE

This laksa is not spicy – add some chilli oil or chilli flakes at the end if you like a bit of heat!

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Battered Fish

Takeaways at Home: Battered Fish

INGREDIENTS

  • 800g Fish Fillets, firm, white, boneless
  • 1 1/2 C gluten free Flour
  • 3/4 tsp Salt
  • 1/2 tsp Pepper, ground
  • 1 1/2 – 2 C Soda Water
  • Canola Oil, for frying

INSTRUCTIONS

  1. Pat the fish dry with paper towels and cut into eight even portions.
  2. Place the flour, salt, and pepper into a bowl.
  3. Slowly add the soda water, continuously whisking the mixture until smooth. Add additional soda water if the mixture is too thick.
  4. Coat each fish portion in the batter mixture.
  5. Heat oil in a pan over a medium-high heat, enough to reach about half the height of the fish (make sure you don’t overheat the oil or holes will form in the batter).
  6. Cook the fish in the oil for a few minutes each side, until cooked through and slightly browning. You may need to batch cook to ensure you don’t overcrowd the pan.
  7. Place the cooked fish on a wire rack to drain any excess oil.
  8. Serve while hot.

SERVE WITH

Oven baked or fried chips and/or a green salad.

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Prawn Tom Yum

Hot and Sour: Thai Prawn Tom Yum

Serves 4

INGREDIENTS

  • 5C Chicken Stock (gluten free, low FODMAP) (5 tsp chicken stock powder with 5C water)
  • 4 stalks of lemongrass (small, cut into large pieces)
  • 20c Galangal, thinly sliced (can replace with ginger but this will make it a less authentic taste)
  • 8 Kiffir Lime Leaves
  • 2 Bird’s Eye Chillies, sliced lengthways
  • 3 Tbsp Tomato Paste (or low FODMAP Tomato Sauce)
  • 1 bunch Coriander (stems and leaves), washed and roughly chopped) plus extra to serve
  • 300g Prawns, peeled and deveined
  • 80g Carrot, thin strips
  • 200g Tomato, diced into 1x1cm cubes, approximately
  • 2 small bunches Bok Choy, roughly chopped
  • 3 tsp Sugar
  • 4 Tbsp Fish Sauce
  • 3 Tbsp Lime Juice
  • 125g Rice Noodles
  • 1 Spring Onion stem, green tops only, finely diced
  • Chilli Flakes, pinch

INSTRUCTIONS

  1. Place galangal, lemongrass, bird’s eye chilli, tomato paste/sauce, coriander (leaves, stalks, and roots) and the kaffir lime leaves in a pot. Add the stock and bring to the boil. Reduce the heat and simmer uncovered for 20 minutes.
  2. Strain the soup through a fine sieve, discard the solids and return liquid to the pot.
  3. Add the prawns and carrot and bring to the boil again before reducing to a simmer.
  4. While simmering, add the sugar, fish sauce, lime juice, tomato and bok choy.
  5. Meanwhile, fill a separate pot with water and bring to the boil. Add the rice noodles and cook according to packet instructions.
  6. Drain the noodles once cooked and portion into the serving bowls.
  7. Once the vegetables and prawns have fully cooked in the soup (this should only take 5 minutes maximum), serve immediately by ladling onto the noodles in each serving bowl.
  8. Top with spring onion, coriander leaves, and chilli flakes to taste.

ALTERNATIVES

Leave out the prawns and change the chicken stock to vegetable stock for a vegetarian option.

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Crispy Pork and Prawn Rice Paper Rolls

Tasty: Crispy Pork and Prawn Rice Paper Rolls

Makes 18

INGREDIENTS

  • 250g Pork Mince
  • 200g Prawns, raw, peeled and deveined, finely chopped
  • 2 Spring Onion stalks, green tops only, finely chopped
  • 1C Red Cabbage, grated
  • Coriander, half a bunch, finely chopped
  • 1 Tbsp Fish Sauce
  • 1 Tbsp Soy Sauce (gluten free)
  • 1 Egg
  • 1 tsp Salt
  • 1 tsp Pepper, ground
  • 36 x 12cm Rice Paper Wrappers, dried
  • Oil, for frying (flavourless such as rice bran)

INSTRUCTIONS

  1. Add the pork mince, prawns, spring onion, red cabbage, coriander, fish sauce, soy sauce, egg, salt, and pepper to a bowl.
  2. Mix to combine then set aside.
  3. Fill a separate bowl with warm water.
  4. Add two rice paper wrappers into the water and submerge for about 10 seconds.
  5. Place them onto a damp surface, one slightly overlapping the top of the other. Add about two tablespoons of the mixture in a cylinder shape into the middle of the bottom one.
  6. Fold the bottom of the wrapper over the filling, fold the sides over the top of this, and roll up, continuing to roll the second wrapper as well (tucking in the sides of the second wrapper when you get to them).
  7. Place to the side, on a damp but not wet, surface.
  8. Repeat with the remaining wrappers. Note: If you brush both sides with some extra soy sauce it will give the rolls a golden finish.
  9. Heat oil in a pan over medium heat (with sufficient oil to reach halfway up the height of your rolled rice paper rolls).
  10. Add the rolls in batches to the pan so you don’t overcrowd it. Fry each side until golden, cooked through and crispy.
  11. Place on a baking tray once cooked, then serve together.

ALTERNATIVE

Add 1C grated carrot as an addition for a higher vegetable ratio.

SERVE WITH

Soy and Vinegar Dipping Sauce and mint and coriander leaves.

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Sopes

Mexican: Sopes

Makes 6 sopes approximately 10cm in diameter, can decrease size for more of a snack bite as desired. Increase recipe size as required.

INGREDIENTS

  • 2C Masa Harina
  • 1C Warm Water, more as required
  • Oil, for shallow frying
  • Toppings!

Toppings: Any combination of the following (in FODMAP friendly quantities):

  • Shredded or minced chicken/beef/pork, cooked
  • Fresh or breaded fish pieces/bites, cooked
  • Lettuce, thinly sliced
  • Red or Green Cabbage, thinly sliced or grated
  • Feta, crumbled
  • Cheddar Cheese, grated
  • Tomatoes, diced
  • Avocado, diced or sliced
  • Carrot, grated
  • Corn Kernels, charred
  • Roasted Tomato Salsa
  • Guacamole
  • Sour Cream
  • Coriander
  • Hot sauce (FODMAP friendly)

INSTRUCTIONS

  1. Mix the masa harina and the water together in a bowl. Knead until it forms a smooth ball (you may need additional water, adding small amounts only at a time).
  2. Separate the dough into portions and roll into balls.
  3. Place a separated plastic bag onto a tortilla press, covering both sides. Add a portion of dough into the press as squash to form a pancake shape (you may need to flip the dough around to squish the other side also to make it an even thickness). If you don’t have a tortilla press, you can use an alternative heavy flat object and press down to flatten.
  4. Heat oil in a large pan over medium-high heat.
  5. Fry both sides of the dough until light brown. This will take a couple of minutes each side.
  6. Once cooked and browned, remove from pan and place on a paper towel to drain any excess oil.
  7. Wait for the sopes to cool slightly, then pinch the sides up to form a small wall around the edge.
  8. Serve with toppings.
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Thai Shrimp and Peanut Noodles

Noodley Goodness: Thai Shrimp and Peanut Noodles

INGREDIENTS

  • 300g Shrimps, deshelled and deveined
  • 1 Red Chilli Pepper (of choice, to match your desired spice level), deseeded and finely chopped
  • 1 Tbsp Garlic Infused Oil
  • 60g Peanuts, chopped
  • 1 C Vegetable Stock (1 Tsp Vegetable Stock Powder with 1 C Water)
  • 1/2 C Water
  • 1 Tbsp Peanut Butter, smooth, optional
  • 1/4 Tsp Chilli Powder
  • 4 Tbsp gluten free Soy Sauce
  • 2 Tbsp gluten free Oyster Sauce
  • 1 Tbsp Lime juice
  • 1/2 – 1 bunch of Coriander, roughly chopped
  • 300g Rice Noodles

INSTRUCTIONS

  1. Toast the peanuts in a dry skillet and set aside.
  2. Heat the garlic infused oil in a pan over a medium-high heat.
  3. Add the shrimp and fry on both sides, so that they are just browning but not cooked through.
  4. Add in the vegetable stock and simmer for a few minutes.
  5. Season with the chilli powder, soy sauce, oyster sauce, lime juice, and the peanut butter (if using).
  6. Meanwhile, add boiling water to a pot and add the rice noodles. Cook through, then drain, and add the noodles back to the pot.
  7. Add the coriander to the pot (reserving some for the garnish), along with the shrimp and sauce from the pan. Mix through, then serve.

SERVE WITH

Chopped coriander and toasted peanuts.

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Fish Curry

Tropical: Fish Curry

INGREDIENTS

  • 1/2 Tbsp Oil
  • 425g can Pineapple Chunks, drained (reserve the liquid)
  • 150g Cherry Tomatoes, halved
  • 500g White Fish Fillets, bite sized pieces
  • 1 Tbsp Red Curry Paste (must be low FODMAP)
  • 400ml Coconut Cream
  • 150ml Plain Yoghurt (or buttermilk)
  • 1 Tsp Cornflour
  • 1 C fresh Basil leaves, halved lengthways
  • 2 Tbsp Soy Sauce (GF)
  • Rice, cooked, to serve

INSTRUCTIONS

  1. Heat the oil in a wok over a high heat. Add the red curry paste and fry briefly, about 1 minute. The paste will darken.
  2. Add the coconut cream and bring to the boil, before simmering for a couple of minutes.
  3. Add the pineapple chunks, and mix through.
  4. In a small bowl, add the yoghurt or buttermilk and mix the cornflour through, ensuring there are no lumps. When ready, add this into the wok and mix through.
  5. Add the pineapple liquid and the soy sauce to the wok, then add the fish pieces and the cherry tomatoes. Bring to the boil, then turn off the heat and leave for 3 minutes to allow it to finish cooking through.
  6. Stir in the basil, then serve.

SERVE WITH

Steamed rice.

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Vietnamese Prawn Rice Rolls

Light and Summery: Vietnamese Prawn Rice Rolls

Serves 2

INGREDIENTS

  • 200g Prawns, raw
  • 1/2 Carrot, thinly sliced or grated
  • 100g Cucumber, thinly sliced
  • 50g Red Cabbage, thinly sliced or grated
  • 200g Rice Vermicelli, cooked
  • 1 Tsp Garlic Oil
  • 10g Butter
  • Chilli Flakes, to taste
  • 1 Tbsp Lemon Juice
  • Coriander, a few sprigs, to taste. Separate into individual leaves.
  • Mint, a few sprigs, to taste. Separate into individual leaves.
  • Rice Paper Wrappers, small or large
  • Warm (not hot) water
  • Dipping Sauce – Vietnamese Dipping Sauce

INSTRUCTIONS

  1. Prepare dipping sauce now, or after step 5.
  2. Prep your ingredients.
  3. Heat garlic oil and butter in a pan over a high heat. Add raw prawns to pan in a single layer.
  4. Add a sprinkle of chilli flakes to the prawns, to taste. Cook prawns until starting to turn pink and browning on one side. Flip and cook through, then remove from heat.
  5. Add lemon juice to pan and mix through prawns.
  6. Add warm water to a medium-large bowl until it is almost full. Add your rice paper wrapper into the bowl and submerge for about 5 seconds. Remove from bowl and place onto a damp surface (too dry or too wet and your wrapper may tear).
  7. Add a small amount of your prawns, vegetables, rice vermicelli, and herbs on the top third of the wrapper. Don’t add too much or your roll will not be able to stick together properly.
  8. Roll it up by folding the two sides up, then pull the bottom of the roll up and over the filling and tuck in the other side, before rolling the rest of the way.
  9. Repeat for the remaining filling & rice paper wrappers.
  10. Serve with dipping sauce.

ALTERNATIVES

  • Use marinated tofu for a vegetarian filling, or pork, beef, or chicken for alternative meat options.
  • A peanut satay dipping sauce is also a tasty choice.
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Fish Tacos

Fresh: Fish Tacos

INGREDIENTS

  • Fish: 500g White Fish Fillets
  • 1/2 C GF Flour
  • 1 Tbsp Sweet or Smoked Paprika
  • 1 tsp Salt
  • 3 Tbsp Olive Oil
  • To Serve: 1/4 Lettuce, sliced
  • 2 Tomatoes, diced
  • Coriander, lightly chopped
  • Corn Tortillas
  • Baja sauce

INSTRUCTIONS

  1. Add GF flour, paprika, and salt to a bowl.
  2. Chop fish fillets into small cubes. Roll in prepared flour and set aside.
  3. Heat oil in pan over medium-high heat. Add floured fish cubes to pan and fry until browned on both sides, then remove from heat.
  4. Heat corn tortillas in a pan, about 10 seconds on both sides until just starting to brown. Remove from heat.
  5. Serve tortillas and fish, along with tomatoes, coriander, lettuce, and baja sauce.
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Baja Sauce

Incredible Flavour: Baja Sauce

Author Note: Consumption of this sauce must be limited when following a green FODMAP diet.

INGREDIENTS

  • 1/2 C Natural or Greek Yoghurt (can substitute with sour cream)
  • 1/2 C Mayonnaise
  • 1 Lime, zested and juiced
  • 1/2 tsp ground Cumin
  • 1/2 tsp smoked Paprika
  • 1 tsp Sugar
  • 1/4 tsp Salt
  • 1/2 Tbsp White Vinegar
  • 1/2 of a deseeded fresh Jalapeno (can be substituted for pickled), finely diced, adjust to taste

INSTRUCTIONS

  1. Add all ingredients together and mix well until smooth.
  2. Serve on prawn or fish tacos.
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