Fish in tarragon sauce with creamy mash and greens side – AIP, Low FODMAP and low carb
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
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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