FODMAP free fish cakes, with FODMAP free salsa verde

This low FODMAP recipe is adapted from BBC Good Food’s Ultimate Fish Cakes.

I can’t recommend the BBC Good Food website highly enough! It has a really fantastic library of simple, delicious recipes, many of which are easily adapted for the low FODMAP diet. Most recipes have great comments at the bottom of the page from readers, with really helpful tips and tricks from their cooking experiences.

Salsa verde is a great accompaniment to the fish cakes. Chuck all the ingredients in a food processor, whizz them up and keep tasting and balancing the ingredients for your personal taste.

I’ll write down more exact measurements next time, although I promise you don’t really need them.


– A bunch of flatleaf parsley
– A slightly smaller bunch of basil
– An even smaller bunch of coriander
– Three tsp capers (try to drain off as much excess liquid as possible)
– Four anchovies
– 1/4 tsp red wine vinegar
– 1/4 tsp lemon juice
– A good glug of good quality extra virgin olive oil
– Salt and freshly ground black pepper should be added to taste one blitzed

FODMAP free salsa verdeIt was soooo delicious and could be used with any fish dishes, spread on toast, in a sandwich or even on a steak! It kept well covered in the fridge for a few days.

Fish cake ingredients:

– 450 g Icelandic cod or haddock fillets (two haddock fillets weighing 375 g and it was plenty)
– 2 bay leaves
– 150 ml milk or water with dash of lemon juice and/or white wine
– 350 g Maris Piper potatoes (loose baking potatoes also worked perfectly)
– 1 tsp lemon zest
– 1 tbsp chopped flatleaf parsley
– 1 tbsp snipped chives
– 1 egg
– A sprinkle of wheat and gluten free flour (Doves Farm gluten and wheat free flour is great)
– 85 g fresh white breadcrumbs (three slices of Genius Soft White loaf quickly blitzed in the food processor was sufficient)
– Olive oil for frying
– Lemon wedges

Place the fish fillets and bay leaves in a large frying pan and cover with milk and the same amount of water. You can also use plain water with a bit of lemon juice or white wine to poach the fish, if you’re avoiding lactose. Bring to the boil and simmer for 5 – 6 mins, depending on the size of your fish.

Take off the heat and cool for 10 mins. Whilst the fish is cooling, peel and chop the potatoes, then cook in boiling water until tender, but not too soft.

Now lift your fish out of the milk and cool on a separate plate.

Drain the potatoes and leave in the colander for a minute or two to steam off the excess water. Put the potatoes back on a very low heat and dry them out further, whilst mashing. Don’t worry about a really smooth mash – a bit of texture is nice.FODMAP free fish cakesMix in the herbs and lemon zest – this is your chance to season the potatoes to taste, with salt and freshly ground black pepper.

Dry off any excess liquid from the fish with a piece of kitchen towel. Then gently flake into the potatoes. It really is best to use your hands, as you want to avoid the fish breaking up too much. Mix gently into the potatoes, either using your hands or a fork if too hot still.

Beat the egg on a large plate and set up two other plates, one with the wheat and gluten free flour and the other with your home made wheat and gluten free breadcrumbs. I was worried my breadcrumbs felt a bit soggy, as I didn’t use stale bread – but they were absolutely fine once fried.FODMAP free fish cakesMake four chunky cakes with the fish and potato mixture. Refrigerate for 30 mins (or overnight).

Once cooled, cover them first in flour, then egg, then breadcrumbs. I’m actually not sure the flour is needed, so will try without next time.FODMAP free fish cakesHeat the oil in a pan and as a tester throw in a few breadcrumbs to see if they gentle sizzle. Cook on either side for about 5 mins, until golden and crispy.

I served with FODMAP free salsa verde, green salad dressed in olive oil and buttered fine beans.FODMAP free fish cakesFODMAP free fish cakesYou can also freeze the fish cakes pre-fried. Defrost for about 4 hours.

We had FODMAP friendly lemon syllabub for dessert.

green star




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