Oven Baked Sockeye Salmon with Herb Lemon Butter – Low FODMAP, Fructose Friendly, Gluten Free & Paleo

Oven Baked Sockeye Salmon with Herb Lemon Butter - Low FODMAP, Fructose Friendly, Gluten Free & Paleo

Ev and I have been on a bit of a salmon kick lately, making the most of the last of the fresh caught salmon this season. It’s still available over winter, just frozen and a little more expensive – though the price here in Seattle has nothing on how much even farmed Atlantic salmon would cost in Australia.

When my parents were visiting us over Easter this year, they went through the same shock that we did when we moved to Seattle – Salmon is how cheap? There are so many varieties! You can get wild caught salmon in the supermarket, without going to a fishmonger?! Bliss. I have a feeling that the reason they are going to visit us again next summer has something to do with the salmon (and the dogs) and less to do with us. When we eventually move from Seattle, we will definitely miss the fresh seafood. Not that we don’t have a plentiful supply of fresh seafood in Australia, it’s just much more affordable over here.

Salmon is a very healthy and abundant source of omega 3/healthy fats, protein – with all the essential amino acids present (22 g/100 g), vitamins B-6 and -12, and selenium, as well as containing moderate amounts of potassium, phosphorous and the other B group vitamins. Definitely something that should be a regular part of an healthy diet for those who eat meat.


  1. Lemon is a low FODMAP fruit. Use slightly sweet, juicy lemons, not bitter lemons, which can impart the bitterness onto the salmon – been there, done that. It can really spoil an otherwise delicious meal.
  2. Oregano is low FODMAP but does contain salicylates, which can also cause IBS symptoms. But once again, low FODMAP.
  3. Butter is lower in lactose due to its reduced water content, though for a dairy free/lactose free version you could use coconut oil or a dairy free spread of your choice for a different, though just as tasty flavour.
  4. Fresh fish will always taste best – a fresh fish shouldn’t smell of much at all. If your fish smells “fishy,” it probably is. We normally buy whole fresh fish, as they are considerably cheaper per pound and you can make stock with the skeleton.

Baked Salmon with Herb Lemon Butter

Serves 10.

  • 2.5 kg/5.5 lb whole sockeye salmon
  • 1/2 cup loosely packed oregano leaves
  • 1/4 cup butter, room temperature
  • 2 tbsp. garlic infused olive oil
  • 3 tbsp. fresh lemon juice
  • 2 tsp. sea salt
  • 1 tsp. ground black pepper
  • 4-5 lemons, sliced into rounds
  • 2 lemons, sliced into wedges for serving

Clean and fillet your salmon, if not already done – leave the skin on. Rinse and pat dry the salmon, before slicing 4-5 x 1 cm deep slices into the skin. This will require a sharp knife, as the skin can be quite tough.

Choose your baking dish and lay down a bed of the lemon slices, on which you will later lay the salmon.

In a food processor, combine the oregano leaves, butter, garlic oil, lemon juice, sea salt and pepper and blend until smooth, the leaves should end up finely shredded. Rub the mixture on both sides of each salmon fillet, before placing them skin side UP on the lemon rounds. Cover in foil and store in the refrigerator for at least an hour, to let the flavours seep into the fish.

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Preheat your oven to 180 C/350 F; when ready, place the covered tray on the middle shelf and bake for 20 minutes, at which point you’ll remove the foil and bake for a further 10 minutes. If your fish is smaller, it might not need any more time, or 5 minutes at the most. Keep an eye on it.

Once the fish is flaking apart, remove it from the oven and carefully lay it on a bed of greens. The skin will peel off easily, for those who don’t wish to eat it. The lemon livens up the salmon’s natural flavours, while the butter and oregano play very well with everything. Delicious and a definite crowd pleaser… enjoy!


Oven Baked Sockeye Salmon with Fennel and Lemon – Low FODMAP, Fructose Friendly, Gluten Free & Paleo

Oven Baked Sockeye Salmon - Low FODMAP, Fructose Friendly, Gluten Free and Paleo

Ev and I had people over a few weeks ago to welcome a couple of friends to Seattle and we decided that it was going to be too hot to have the oven on all day to prepare our usual dinner party staples. What to do, what to do?

Then it hit us.

We’re nearing the end of Sockeye Salmon season here in the Pacific Northwest (*sobs uncontrollably*), so it’s the perfect time to get our Sockeye fix in while we can. In my humble opinion, Sockeye is the best value salmon you can get, at least in Seattle, in terms of taste for the price; and just take a look at the colour of this beauty! You can’t beat wild caught salmon.


Once your salmon has been filleted, there is very little prep work involved with this dish, making it a quick and easy meal to cook for a lot of wow factor. The beauty of this cooking method is that you don’t have to adjust it much for a smaller fish, especially if the fillets are the same thickness. The skin and the foil help to keep the moisture in – you’ll just need less marinade.


  1. Lemons are a low FODMAP fruit.
  2. Fennel leaves are low FODMAP in servings of 1/2 a cup.
  3. Fresh fish will always taste best – a fresh fish shouldn’t smell of much at all. If your fish smells “fishy,” it probably is. We normally buy whole fresh fish, as they are considerably cheaper per pound and you can make stock with the skeleton.

Baked Salmon with Fennel and Lemon

Serves 10.

  • 2.5 kg/5.5 lb whole sockeye salmon
  • 1/4 cup olive oil
  • 2 tbsp. fresh lemon juice (approx. half a lemon)
  • 1 tbsp. ground sea salt
  • 2 tsp. ground black pepper
  • 1.5 tsp. ground cumin
  • 4 lemons, sliced into rounds
  • 6 sprigs of fennel leaves

Clean and fillet the salmon, if it has not already been done – leave the skin on. Rinse and pat dry the salmon, before slicing 4-5 x 1 cm deep slices into the skin. The skin can be a little tough, so this will require a sharp knife.


Wash and dry the lemons and fennel sprigs. Next, slice 3.5 lemons into rounds and juice the remaining half. While your hands are clean, get a baking tray ready and line it with baking paper, before laying out two rows of lemon slices and fennel sprigs, on which you will later bake the salmon. Reserve 8-10 lemon slices for the garnish.

Briskly combine the olive oil, lemon juice, sea salt, black pepper and cumin together to emulsify the ingredients and then rub the mixture thoroughly all over both sides of the salmon fillets. Lay each fillet skin side UP on the rows of lemon/fennel and cover the tray with foil. Store in the fridge for at least one hour, to let the marinade work its magic.


Preheat your oven to 180 C/350 F. When ready, place the covered baking tray on the middle shelf and bake for 20 minutes, at which point you will remove the foil and bake for a further 10 minutes. The fish will be perfectly cooked and flake apart, so be careful when you move it to the serving dish!

To serve, lay out a bed of greens on a long plate and carefully transport each fillet to the dish, along with the lemons/fennel, if you wish. The skin will peel off easily, if you don’t like to eat it and the simple marinade really enhances the flavour of the salmon. I could eat this every day.

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Warm Salmon Salad, Dressed in a Lemon, Ginger and Soy Sauce – Low FODMAP, Fructose Friendly & Gluten Free

Warm Salmon Salad Dressed in Lemon, Ginger and Soy Sauce - Low FODMAP, Fructose Friendly & Gluten Free 1

Firstly, I apologise for the dodgy photos in this post; my camera’s battery had run out and I used my phone, which isn’t great for indoor photos.

Secondly, have I mentioned how spoilt we are for salmon in the Pacific Northwest? It’s crazy good. In Melbourne, you’re lucky to get lightly ripped off when you buy Atlantic salmon, which is really just farmed salmon that’s never even sniffed the Atlantic Ocean… side note to any ichthyologists out there, can fish smell? In Seattle, Atlantic doesn’t even factor into our choice of salmon, it’s the bottom of the barrel. At your local supermarket you can get whole Chinook, Coho and Sockeye (my personal fav) when they’re in season for about a third of what we pay for Atlantic back home; when they’re out of season, they’re still only about half the price. There are more varieties, of course, if you go to specialty fish markets.

Guess what July is? The middle of Sockeye salmon season.


  1. The green tips of leek are low FODMAP.
  2. Zucchini is low FODMAP in servings of 1/2 cup.
  3. Cherry tomatoes are low FODMAP in servings of 1/2 cup.
  4. Mushrooms contain mannitol, so if you malabsorb mannitol then swap them out for more zucchini.
  5. Spinach is low FODMAP in servings of 1 cup.
  6. Lemon, ginger and soy sauce are all low FODMAP. Use gluten free soy sauce if you are a coeliac/sensitive to gluten.

Warm Salmon Salad


  • 1/4 cup soy sauce
  • 3 cm of ginger root, minced finely
  • Juice of half a lemon, plus a little from the other half


  • Olive oil
  • Garlic infused olive oil
  • 225 g/8 oz salmon fillet – I like sockeye
  • 2 cups baby spinach
  • 1/2 cup green leek tips, finely sliced
  • 1 large zucchini, halved and sliced
  • 1 cup cherry tomatoes, halved
  • 8 button mushrooms, finely sliced

Seal your pan with the olive oil and pan fry the salmon fillets over a med-high heat; it should take about 4 minutes on the first side and 2 minutes on the second, though this will depend on the thickness of the fillets. Once for each side, drizzle with the “little bit” of lemon juice from the second half of the lemon.



Meanwhile, lay out washed baby spinach on a serving dish. Saute the leek tips, zucchini, cherry toms and button mushrooms in the garlic infused olive oil until tender (not over cooked) and remove from the heat.

By this time, the salmon should almost be done. Turn down the heat to low and cut the salmon into bite-sized chunks and stir through the sauce ingredients. Once the sizzling has stopped, stir through the sauteed veggies.

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Layer the warm salmon and veggies over a bed of fresh baby spinach (you could wilt the spinach if you like but I prefer it fresh) and serve with white rice. The white rice takes 30 minutes to cook (without a rice cooker, I couldn’t tell you how long it would take with one), so make sure you get it going before you start cooking the salmon and veggies, as they only take 10 minutes once they’re on the heat.

Oh and the most important part – enjoy!


New Style Sashimi – Low FODMAP, Fructose Friendly & Gluten Free


When you can buy a whole, fresh sockeye salmon for around $10/kg ($5/lb), you do it. We never had the option – unless we trekked into the Queen Victoria Markets in Melbourne’s CBD – of buying a whole fish so when we moved over here, we initially continued to by pre-filleted fish as we did back home.

After a little while, though, we realised that it was really much cheaper to buy a whole fish and fillet it ourselves than it was to buy the pre-packaged stuff. And fish stays fresher for a little longer if it isn’t cut.

When we do get a whole salmon, we use as much of it as possible: sushi (maki rolls or gunkan/nigiri)/sashimi on the first night, the rest is filleted and either refrigerated/frozen or turned into lox. The skeleton and any little scraps that you can’t do anything with make a fantastic fish stock.

Our typical sashimi consists of nicely prepared slices of sockeye (or ahi tuna if we feel like splurging) with pickled ginger and wasabi – very traditional. This time, however, we decided to change things up. This video on “New Style” Sashimi caught Ev’s attention and we decided to simplify it and create a fructose friendly version. If you want to get technical, the dish in the video isn’t really sashimi anymore, because the chef used hot oil – we decided to use a room temperature sauce for this dish and keep it truly sashimi.

A massive pro of this dish? Once the fish is filleted, it is so quick and easy to throw together.


  1. Be careful with sashimi (raw fish). It can be safely prepared with a fresh fish that has been handled well but there are a few pointers that you should follow: the fish should not smell fishy (after the skin and the thin layer of flesh next to the skin has been discarded), the fish should be washed with water and dried properly with good paper towelling and the fish should never be eaten raw after the first day. And of course, store it in the fridge when it’s not being handled or eaten. Also, make sure you trust your fish supplier – talk to the supplier and they will most likely be able to help you choose a sushi grade fish.
  2. The green parts of chives are lower in FODMAPs than the white base, however some people are still sensitive to them. You can always add them in for looks and remove before eating – there’s no heat applies here, so no fructans should really be transferred to the sashimi.
  3. Sesame seeds, like other seeds, can irritate some IBS sufferers – there’s only a half tsp. on each piece of sashimi.
  4. Use GF soy sauce if you need to avoid wheat even in such small amounts.
  5. Lemon juice is low FODMAPs in the amount included here.

New Style Sashimi

Serves 2-3 as an appetiser. It all depends on how many sashimi slices you want per person.

  • 8 slices of salmon sashimi, approx. 2 x 5 cm – we use sockeye, a fish local to the Pacific Northwest
  • 8 x 4 cm lengths of green chives
  • 1-2 tbsp. sesame seeds, toasted if you wish
  • 4 tbsp. freshly squeezed lemon juice
  • 4 tbsp. GF soy sauce
  • 1 tsp. sesame oil

Combine the soy sauce, lemon juice and sesame oil – shaking it in a sealed container will allow the oil to disperse more evenly in the soy/lemon juice than mixing alone would.

Arrange the salmon slices on a plate (as shown, or however you’d like). I wish we had a square plate for sashimi, that would look awesome.

Arrange a chive stick on each of the slices and sprinkle with sesame seeds, Drizzle with the soy/lemon juice mixture and guess what? You’re done! Make sure to refrigerate this dish if you’re not serving it straight away. It pairs really well with maki rolls, Gunkan sushi or Nigiri to create an entree (appetiser) that will blow your guests away – just don’t let on how simple this sashimi dish really is!


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Seared Rainbow Trout in White Wine – FODMAPs, Fructose Friendly & Gluten Free


Fish is officially back on the menu in our house! I’m glad. As much as I think we were relying too heavily on meat in our cooking and that too much meat is consumed in general these days – we were as guilty as the rest – I have to admit that, after 2 months of trying to be a good vegetarian and ensuring I got enough protein etc in my diet, I got sick twice and the one time I had chicken, I felt better within a few hours.

Maybe my body would have eventually got used to the change. Maybe timing the vegetarian diet just before the season began to change wasn’t such a bright idea. Whatever the reason, I’m happy that we’re having fish once a week again, and this was a great re-introduction of fish to our menu.


  1. Butter’s lactose concentration is reduced, as it is mostly fat and lactose is a water soluble molecule, which is separated from the cream. If you are sensitive to lactose or want a low FODMAPs meal, you may omit the butter. It is a massive flavour enhancer but you could replace it with some herb infused olive oil to bring some new flavours to the dish instead. You know your own tolerances, so do what works for you.

Seared Rainbow Trout in White Wine

Serves 2 people

  • 1 x 1 lb/500 g whole rainbow trout (or white fish of choice)
  • Enough olive oil to seal pan
  • 1 tbsp. unsalted butter
  • 1/3 cup dry white wine
  • Juice of half a lemon
  • 1 tsp. each of salt and pepper
  • Lemon slices to garnish

Fillet your trout – if not done already. Trout have pin bones, so make sure you feel for them and remove them – tweezers work well for this. You can leave the skin on or off. We like skin on; it helps to give the fillet some structural integrity for transferring between pan and plate – fresh fish can be quite delicate – and is full of omega 3 fatty acids, aka “healthy fats.”



Seal your pan, then remove the pan from the heat and turn it down to slightly above medium. Stab the butter slice onto the end of a knife and spread the butter around the pan, it will gradually melt and smell delicious.


Return the buttered pan to the now medium heat and place the fish fillets inside. Cook for 5 minutes with the skin side down; season the fillets and drizzle with lemon juice and white wine. You can let the juice and wine flow into the pan, as it will let the flavour cook through from the bottom as well.

As the fish cooks, you will notice a colour change that moves from the bottom upwards. At the 5 minute mark, only the top should retain it’s raw colouring, this will cook when you flip it.

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Flip the fish carefully – it can be very fragile – and cook for a further 1 minute, seasoning the fillets again with salt and pepper.


Once the fish is cooked, place it gently on the dish with slices of lemon to garnish. Serve with a side salad and maybe some oysters au natural if you’re feeling a little fancy and they’re currently available at your supermarket. How lucky, they were!

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Banana and Cinnamon “Ice Cream” – FODMAPs, Fructose Friendly, Gluten Free & Dairy Free

As I mentioned in my last post, we had a great time on the weekend, hiking and fishing – unsuccessfully, those fish were very tricksy – in the Snoqualmie National Forest. It was a short hike, only 5 km but carrying fishing gear can get annoying and it was quite warm so for our sake and the dogs’ it was probably a good thing we didn’t choose the 14 km hike instead. For anyone who is local, we hiked to Lodge Lake from the Snoqualmie Pass Ski Lifts, near Alpental Rd.

Summer 2013

Who doesn’t love a cold snack on a hot day or after working out, or both combined? Or just because? Well, this is so quick and easy to whip up and incredibly nutritious and guilt-free that you can treat yourself to it without worrying. If you cover it to prevent freezer-burn, it also keeps well in the freezer for a few days – just remove it and let it sit for 5 or so minutes to soften slightly before enjoying your “ice cream.”

A huge thanks to my friend Chath who told me about this awesome phenomenon – that frozen bananas turn into ice cream. She has since posted her original and baby friendly version on her blog and very kindly gave me permission to have a play with it and record it here.


  1. Lactose is a FODMAP, so if you malabsorb lactose then use lactose free yoghurt in place of normal yoghurt.
  2. If you want a vegan/dairy free/paleo version, omit the yoghurt or replace it with the same amount of coconut cream. I am planning on trialling a little avocado in it’s place sometime soon. I’ve seen it done before, I just need to figure out amounts.
  3. Bananas that are over-ripe can be higher in FODMAPs, so if you are extra sensitive then use an eating banana rather than a cake banana. It will just taste a little less like bananas than this version.

Banana & Cinnamon Ice Cream

The measurements below are “per banana.”

  • 1 banana per person (or as tolerated).
  • 1 tbsp. plain, lactose free or Greek yoghurt – this can be omitted or replaced with coconut cream for the dairy free/vegan/paleo option.
  • 1/4 to 1/2 tsp. cinnamon (to taste)

Chop and freeze your bananas for at least 8 hours to really freeze them, otherwise they will produce a cold banana custard texture, rather than ice cream. Don’t freeze unpeeled bananas, they don’t thaw well. “Cake” or “over-ripe” bananas are best, as they have a stronger flavour. If, however, you cannot tolerate the extra sugar present in very ripe bananas, normal bananas are okay.

Once your bananas are frozen, put them in a food processor, along with the yoghurt and cinnamon and blend until smooth and creamy. You’re basically done. Scoop it out and either enjoy it right now or place it in the freezer for 5 or so minutes to firm back up a little first.

How easy is that?! I’m planning on attempting a strawberry vanilla version next, or maybe a chocolate banana. The possibilities are endless!


Sunday Breakfast: Poached Eggs on Toast – FODMAPs, Fructose Friendly & Gluten Free


We had a pretty big day yesterday – we went hiking and fishing in Snoqualmie National Forest and then had dinner with the friends we went hiking with. We also watched ‘Sharknado’ afterward… I am assuming that that film was meant as a joke. And that’s all I’ll say about that!

After the necessary sleep-in this morning, nothing sounded better than a poached egg on toast, with maybe a little salt or Tabasco – a dash of Tabasco is okay for me.

There are many fancy ways to poach eggs that I’ve see all over the internet but this simple way works for us – no photos, I’m sorry, I was so tired I forgot.

How to poach an egg

  • 1-2 eggs per person
  • Water
  • Dash vinegar
  • Fry pan – can’t be shallow
  • Toppings – green chives, salt etc

Fill the fry pan with water and bring it to the boil. Put in a dash or two of vinegar and then lower the temp so that it is only just boiling.

Crack your eggs into the slowly boiling water, they should be submerged so that the tops can cook as well. Don’t cramp the eggs – we fit four eggs in our largest fry pan, which is about 30 cm across. You could also use egg rings to  contain them and squeeze more in, if you wish.

Set the timer for 2 minutes. This should produce cooked egg whites that aren’t rubbery and delicious, runny egg yolks. Don’t ever tell me that cooked yolks are tasty. They are not.

Meanwhile, you should have been toasting your GF or FF bread of choice. Once the egg whites look completely cooked – no wateriness left to them – remove them from the water with a slotted spoon and let them drain for a few seconds before placing them on the bread and garnishing with the chopped green stems of chives, which are much lower in fructans than the white parts/bulbs of the plant.

Finally, enjoy.

Butternut Chickpea Rissoles – Low Fructose & Gluten Free


Tonight’s dinner came to us courtesy of a friend who left a butternut pumpkin/squash in our pantry over a month ago. Thanks, Seb! I had intended to make soup out of it but we couldn’t agree on how we wanted it flavoured so it just kept sitting there, in the pantry, annoying me. If you haven’t guessed yet, Ev and I get easily annoyed by clutter.

Well a couple of days ago someone suggested chickpea (garbanzo bean) fritters to me and a giant light bulb turned on in my head. This was how I could use up the butternut pumpkin!

The flaxseeds in these rissoles – like many other seeds – are very high in Omega-3 fatty acids, which are “essential” in that your body can’t make them itself so you must get them from your diet. Non-vegetarian sources include fish and squid. If you are following a vegetarian diet, it’s important to replace your meat sources of these fatty acids with another source such such as seeds.

The following recipe really just follows the rule of using flour to bind your wet ingredients into a dough, then add some flavours. Nothing to it, really. I really couldn’t decide whether they should be called fritters, rissoles or croquettes but I suppose that doesn’t matter. These brought rissoles to my mind, so that’s what I named them.

Note: I have had a couple of questions regarding the safety of chickpeas (garbanzo beans) for FM. The last time I looked and as far as I could tell now while double checking, chickpeas aren’t high in fructose but another FODMAP – galacto-oligosaccharides, or GOS’s. Other foods high in GOS’s include legumes and lentils. I don’t react to all FODMAPs, mostly fructose and too much lactose, so these are safe for me.

Butternut Chickpea Rissoles

Makes 15, serves 5 for dinner with a salad.

  • 2 x 15 oz/425 g cans of chickpeas, drained – about 2 3/4 cups
  • 1 cup pureed butternut pumpkin – this was the thin end of ours
  • 1/3 cup flaxseeds
  • 1/4 cup GF plain flour
  • 2 tbsp. chopped fresh green chives – the green part is low FODMAPS, the white is high
  • 2 tsp. ground cumin
  • 1/2 tsp. asafoetida or 1 clove garlic, grated
  • 1/2 tsp. coriander seeds, crushed
  • salt to taste
  • GF breadcrumbs/crushed corn cereal to coat

Slice off the thin/top part of your butternut pumpkin, cut off the skin and chop it into discs about 2 cm thick. Bake at 180 C/350 F for 30 minutes until soft in the middle. Test with a fork.

Butternut Chickpea Rissoles

Let them cool for ten or so minutes then puree them together with the chickpeas.

Add the flaxseeds, flour, chives, spices and salt. Mix thoroughly.


Take an egg-sized heap of mixture into your hand and mould it into a disc about 5 cm in diameter and 2 cm thick. Next, coat it in the crumb mixture of your choice and put aside while you finish shaping the rest of the rissoles.


You have two cooking options.

  1. Bake at 180 C/350 F for 20-25 minutes.
  2. Pan fry in olive oil for approx. 2 minutes a side.

I baked this batch. As the pumpkin and chickpeas are already cooked, it is more about heating the mixture through than cooking to soften their texture.

Serve with a side salad – ours included lettuce, tomato, cucumber, feta cheese and balsamic vinegar – and pair with a sauce such as my spiced capsicum (bell pepper) sauce. They both have similar spice profiles, including cumin, so they are a good match. Ev, of course, put Sriracha on his. He would eat that with ice cream if he could.

Lastly, enjoy 🙂

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Smoked Salmon & Cream Cheese Bagel Crisps – Fructose Friendly Canapes

My last post was about the main course for Ev’s birthday dinner. This one is about the entrees/canapes that we had beforehand. Well, one of them. The other canape, a green olive dip, I will detail in a separate post.


One of my favourite flavour combinations is smoked salmon, cream cheese and capers. Who doesn’t love it?

And when cutting out fructose meant I could no longer enjoy the smoked salmon, cream cheese, red onion and caper bagels we used to make as an entree I was pretty heart-broken.

So, here is my low fructose and gluten free alternative:

Smoked Salmon & Cream Cheese Bagel Crisps

  • 115 g/4 oz smoked salmon, sliced
  • 1 tub/box cream cheese (you probably won’t use it all – any size will do)
  • 1/3 cup capers, drained
  • 1 box (170 g/6 oz) Glutino plain bagel crisps

Slice/scoop a tspn. worth of cream cheese and spread it gently on the bagel crisps. I haven’t had a problem with these bagel crisps breaking but the Glutino brand crackers break all. the. time. You’re lucky to get the box with half still intact on opening.

Peel up a slice of the smoked salmon and cut it in half; roll it into a conical shape and place it onto the cream cheese, off to one side. Finally, place three capers in the empty space not covered by the salmon roll.

Arrange tastefully on a serving dish and you’re done!


These can be made an hour or so ahead of time (the bagel crisps are best if not refrigerated for too long) but they are so quick and simple. The hardest bit is peeling the smoked salmon slices from each other; they can be pretty finicky.

You can choose your own design as well, you don’t have to copy this; laying the salmon flat is one option, using a circular cutter to get salmon circles that match the bagel crisps shape is another. Go and experiment!

Fish & Chips – Low Fructose and Gluten Free

I don’t know about you but warm weather always gives me cravings for fish and chips. Only problem is, since wheat has been off the menu I can’t just pop down to the local Fish and Chippery for a fix. As an added kick in the pants, they don’t use flake (gummy shark) for fish and chips in America like they do in Australia, so it kind of tastes wrong anyway but hey, we have to take what we can get sometimes.


Please ignore the red onions, they are easy to pick around!

Oh, and we don’t have a beach nearby to eat them at, with seagulls begging for chips. But maybe the latter is a good thing… have you seen the seagulls in Seattle?! HUGE. Some are almost as big as Nellie.

The Fish

  • Enough of the fish of your choice required to feed the amount of people you have – we used Tilapia, and 2 fillets each is a good amount for average eaters, 3-4 for hungrier people.
  • 1 cup corn flour/meal
  • Butter and/or olive oil for cooking – we used a combination for added flavour; seal the pan with oil first and then add the butter with the fish.
  • Salt and pepper to taste
  • Freshly squeezed lemon juice

Fillet your fish of choice, or buy them pre-cut to save time.

Pour the corn flour in a zip-lock bag and place the fish in after it. Roll it around gently – you don’t want to damage the fish fillets – and leave it in the fridge until you’re ready to cook it. The potato chips (fries) can take a while, so don’t start cooking the fish until the potatoes are almost done – the fish only takes 5-6 minutes to cook.


When you are ready to cook the fish, seal your pan with olive oil and then place the fish fillets and approx. 1 tbsp. butter in to cook on a med-high heat. Squeeze some of your lemon juice over the fish, leaving half for the other side.


As the fish cooks, the colour of the flesh will become less translucent; as this colour change works its way up the fish fillet, use it as your guide as to when to flip the fish. When the colour has changed 3/4 of the way – for Tilapia sized fillets, approximately 3-4 minutes, turn the fillets over, drizzle with more lemon juice and cook for a further 1-2 minutes.


The Chips

  • 1 medium potato per person, more depending on how hungry you are
  • Olive oil
  • Sea salt
  • Herbs of your choice

Wash the potatoes thoroughly and then slice them in half length-wise and then further into wedges. You can remove the skins if you’d like.


Boil the potatoes for 8 minutes and then drain. Place them onto a lined baking dish and drizzle with olive oil, sprinkle with salt and any herbs you choose and bake at 180 C/350 F for 45-60 minutes, until golden brown.


These chips could have browned a little longer but we were getting hungry.

This dish is best served warm, so timing the chips being done at the same time as the fish is crucial; the salad you can make ahead, or in downtime while the chips are baking in the oven. Nobody likes cold fish and chips. Yuck.


Plate them up and serve with condiments of your choice. The spiced capsicum dip that I made last week went down a treat with the hot chips.

Oh, and who needs seagulls when you have two hungry dogs looking on?


I swear that Bailey was a cat in a past life. Or a mountain goat.


On the other hand, Nellie uses the pathetic approach to begging.