Fish in Tarragon Sauce with Creamy Mash and Mixed Greens – AIP, Low FODMAP and low carb

aip-lf-salmon-hubbard-mash-and-greens-medley-2

This image shows salmon in tarragon sauce with creamy pumpkin mash (made using Hubbard pumpkin) and mixed greens (using Chard). This dish was also served with some aioli sauce drizzled on the top of the ‘mash’ – the recipe can be found at the nourished coeliac (just search Aioli).

Recently I embarked on two elimination diets (the Autoimmune Protocol AIP and Low FODMAP) to help manage gut issues caused by Small Intestine Bacterial Overgrowth (SIBO). For those who are new to my blog, you can catch up about it here SIBO – A Basic Guide, Autoimmune Protocol – The Basics and Low FODMAP – A Basic Guide.

As well as being AIP and low FODMAP I have to maintain my current diet of being ketogenic (low carb and high fat – you can read my article about the ketogenic diet here). The combination of these diets has made cooking quite tricky so I am hoping to share as many recipes with you as possible that are compliant with these three ways of eating.

I have managed to find a few recipes online that are AIP and Low FODMAP which I will list below for your convenience. Some of them are naturally lower in carbs but others will need a little tweaking. I will include notes with the links so you know which recipes might need to be adjusted.

Petra 8 Paleo; https://petra8paleo.com

  • Cinnamon Beef Stew
  • Shepherd’s Pie with 2 twists – Cauliflower can be an issue for some people who are low FODMAPs so sub with celeriac/ swede or another low carb friendly root vegetable for the ‘mash’ topping.
  • Rhubarb ginger glazed bok choy with bacon – Limit the amount of orange pulp used as its quite carby; you could try using an orange extract (that would be my choice).
  • Spanakopita Pie
  • Zucchini Canoes
  • Cabbage Bacon

Field Notes on Healing; https://fieldnotesonhealing.wordpress.com
Egg free salmon cakes – the recipe calls for plantain (which my current diet excludes) so you could always sub with celeriac, swede or some mashed pumpkin.

The Nourished Coeliac;  http://www.thenourishedcoeliac.com/home
This is my FAVOURITE blog for recipes and I highly recommend following Emma on Instagram!

  • Spanish lamb chops with patatas bravas and aioli (this recipe is also low histamine)
  • Pesto (another recipe also low in histamine)
  • Lamb Koftas
  • Cucumber and mint salsa (Omit the stevia)

Beyond the bite for life;  http://www.beyondthebite4life.com

  • Savoury rutabaga gravy – this is AIP, low FODMAP and keto (yay!)
  • Salt and vinegar rutabaga fries
  • Grilled spaghetti squash shrimp scampi

Tips for making this recipe
The recipe below can be tweaked according to your tastebuds and what you have in the fridge. The notes below should help you to chose the best ingredients for a low FODMAP and AIP diet.

Coconut MilkMontash University is the leading research organisation for research on the Low FODMAPs diet. There website / app suggests that coconut milk is ok for a low FODMAP diet. However you need to make sure that the brand you are using is just coconut milk with no added thickeners or sweeteners. If you can’f find any available locally to you then the best option would be to make your own. Its relatively easy to do and quite cost effective if you buy your flaked coconut in bulk.

Some people on the AIP diet like to cut out coconut milk completely, especially during the early days of the elimination process. If this is the case for you, try could using coconut oil, ghee or just omit the coconut milk.

Stock
Stock is another easy to make ingredient and is great for adding flavour as well as liquid to a dish. When cooked on a medium heat bone broth with reduce down and become thick, similar to gravy. I tend to use chicken broth (even with fish dishes) as it creates a nice sauce once thickened up.

Pumpkin and Squash
Some types of pumpkin and squash (e.g butternut squash) are not low in FODMAPs so it’s always best to check the type that you are buying. For my low FODMAP recipes I have been buying winter squash like Hubbard squash and carnival squash. I found these posters useful for checking the types of pumpkin and squash;
Pumpkin and Squash Poster 1
Pumpkin and Squash Poster 2

Greens
For making the greens side, you can use any kind of leaves that you want. I have made it using a variety of Chard (just remember to use a few bunches as it wilts once its cooked and reduces heavily), collards, cabbage (avoid Savoy cabbage as its not low FODMAP), Chinese leaves such as bok choy or choy sum and even the greens of the tops of carrots.

Greens Infographic

Macros
This recipe is based on making two portions. You can alter the size of the sides if they are too much. I have included the macros for each individual recipe as well as the macros for the meal as a whole.

Fish In Tarragon Sauce with Creamy Mash and Mixed Greens
Total Carbs 21.3g
Fiber 6.3g
Net Carbs 15g
Fat 43g
Protein 39.2g
Kcals 605

Fish in Tarragon Sauce
Total Carbs 3.1g
Fiber 0.40g
Net Carbs 2.7g
Fat 22.8g
Protein 34.3g
Kcals 354

Greens
Total Carbs 8.8g
Fiber 4.3g
Net Carbs 4.5g
Fat 1.1g
Protein 2.8g
Kcals 45.8

Creamy Mash
Total Carbs 9.4g
Fiber 1.6g
Net Carbs 7.8g
Fat 19.1g
Protein 2g
Kcals 205

Fish in tarragon sauce with creamy mash and greens side - AIP, Low FODMAP and low carb
Print Recipe
A simple yet tasty fish dish that's low in carbs, is AIP and Low FODMAPs. You can use any kind of fish, pumpkin/ squash and greens. Or for a complete change you could try using a skinless chicken breast in place of fish and red cabbage instead of greens!
Servings Prep Time
2 20
Cook Time
50
Servings Prep Time
2 20
Cook Time
50
Fish in tarragon sauce with creamy mash and greens side - AIP, Low FODMAP and low carb
Print Recipe
A simple yet tasty fish dish that's low in carbs, is AIP and Low FODMAPs. You can use any kind of fish, pumpkin/ squash and greens. Or for a complete change you could try using a skinless chicken breast in place of fish and red cabbage instead of greens!
Servings Prep Time
2 20
Cook Time
50
Servings Prep Time
2 20
Cook Time
50
Ingredients
Fish in Creamy Sauce
Creamy 'Mash'
Mixed Greens
Servings:
Instructions
Prepare the 'Mash'
  1. Start by heating the oven to 200'C (410'F).
  2. Peel and chop the pumpkin, drizzle with the olive oil and sprinkle with marjoram. Roast in the oven for 40 Minutes. Alternatively you can steam the pumpkin (I prefer the taste of roasted squash). To do this chop the squash into cubes and steam for 20 -25 minutes. You can add the garlic infused oil and marjoram in when you mash it up.
  3. When there is 15 minutes left for the pumpkin to roast, you will need to start cooking the fish and the greens.
Prepare the Greens
  1. Wash the leaves then slice into strips. Chop the leek tops into rings. Place both aside (in separate piles) until you need them.
Prepare the Fish in Tarragon Sauce
  1. Wash the fish with some lemon juice (optional) then place on a plate. Chop the leek tops into rings, sprinkle over the fish with the tarragon and place aside.
Cook the Fish and Greens
  1. FISH: Heat the coconut oil in a frying pan over a medium heat. Add in the fish fillets with the leeks and tarragon and add the bone broth - cover with a lid.
  2. Now and again check the fish to make sure there is still liquid (broth) in the pan (you don't want it cook dry). If the liquid is drying out then add a little more broth (or water) and turn the heat down.
  3. When the bone broth has cooked down and only a little remains (similar to a gravy consistency), add in the coconut milk and a pinch of salt then continue to cook. Occasionally using a spoon drizzle some of the sauce over the top of the fillets. (Keep covered while cooking)
  4. GREENS: In a frying pan add in the leek tops, collards/ cabbage leaves, the bone broth and cover with a lid. (Every now and again give the mix a stir to ensure it doesn't stick). If the liquid starts to dry turn down the heat and add a little water or extra bone broth. You don't want much, just enough to prevent the leaves from sticking.
  5. Just before the fish is ready to serve, take the cooked pumpkin and either using a potato masher or in a blender add the bone broth, coconut milk, salt, coconut oil then mash (or blend) together. Return to the saucepan for a minute or two to bring it back to temperature before serving. (If you steamed the pumpkin, add in the marjoram and garlic oil with the bone broth etc).
  6. Serve the fish on the side or over the pumpkin mash with the greens on the side.
  7. Enjoy!
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