Drool Worthy Low FODMAP Fish Tacos

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Tasty Low FODMAP Fish Tacos

with corn tortillas & fresh homemade salsa (serves 2)

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Many people struggling with IBS (irritable bowel syndrome) find that foods high in FODMAPs can trigger their IBS symptoms. Did you know? FODMAPs are a group of sugars that are not completely digested or absorbed in our intestines. When FODMAPs reach the small intestine, they move slowly, attracting water. When they pass into the large intestine, FODMAPs are fermented by gut bacteria, producing gas as a result. The extra gas and water cause the intestinal wall to stretch and expand. Because people with IBS have a highly sensitive gut, ‘stretching’ the intestinal wall causes extreme sensations of pain and discomfort.

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The low FODMAP Diet, as developed by Monash University, can be very restrictive. It's not designed as life-long diet. The Low FODMAP diet is a treatment protocol and safe foods should be re-introduced during the re-introduction phase. If you would like to learn more about the FODMAP diet and how to start then make sure you read our Low FODMAP blog.

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Fish Taco, Homemade Salsa, and Taco Seasoning Ingredients

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FODMAP friendly Fish Taco Ingredients

• 4 corn tortillas
• 300g white fresh fish fillet (e.g. hoki, tarakihi, or snapper)
• 1 tbsp cooking oil
• 1/2 tbsp FODMAP-friendly taco seasoning mix (see below)
• 1 cup shredded red cabbage
• 1 tbsp apple cider vinegar (ACV)

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FODMAP Friendly Taco Seasoning Mix Ingredients

• 1/2 tsp cumin & paprika
• 1/4 tsp oregano and salt
• pinch of chilli & cayenne pepper

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Homemade Salsa Seasoning Ingredients

• 1/4 cup corn kernels (fresh, frozen, or canned)
• 1 whole tomato (diced)
• 2 tbsp fresh coriander (optional)
• 2 tsp lime juice

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Extra Ingredients

• sea salt (or table salt) and pepper to taste

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Fish Taco Recipe Instructions:

Tacos Preparation:

1. Pat fish dry with paper towels.
2. Combine and mix all ingredients for the taco seasoning.
3. Sprinkle taco seasoning over the fist and rub/pat on both sides. Set aside
4. Thinly slice the cabbage and add to a bowl.
5. Add 1 tbsp of ACV (apple cider vinegar) and toss. Set aside.
6. Heat oil in a fry pan over medium-high heat.
7. When hot add the fish and cook for approximately 5 minutes each side until crispy on the outside and cooked through.
8. Warm tortillas in the oven or microwave.

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Delish Salsa Preparation:

1. Add corn, tomato, coriander, lime juice, and sea salt into a bowl.
2. Mix and combine.
3. Assemble and serve with your preferred condiments.

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Assemble Your FODMAP friendly Fish Tacos:

1. Assemble with red cabbage, fish, and fresh salsa.
2. serve with your preferred condiments.
3. Add optional mayonnaise and fresh coriander on top.

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And finally, enjoy and tell us how it goes.

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FODMAP Friendly Recipe Notes:

• Low FODMAP ingredients:
• gluten-free tortillas (wheat flour tortillas are high fodmap)
• no onion or garlic in the taco seasoning (they are high FODMAP)

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‍Recipe by Chantelle - Nutritionist & Student (Masters of Applied Science in Advanced Nutrition)

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If you liked this don't forget to check out our Low FODMAP diet friendly breakfast recipe.

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We've helped many New Zealand Women and Men implement a Low FODMAP diet and improve their IBS symptom management. IBS (irritable bowel syndrome) doesn't have to rule your life. If you'd like to learn more then visit our IBS page. Alternatively, cut to the chase and get results faster by booking your 15 minute chat with a New Zealand Dietitian today.

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* Picture of tacos with salsa is an example only (stock image).