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Kipper Fillets with Roasted Vegetables (Low FODMAP)

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Low FODMAP Fish Fillet with Roasted Vegetables

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After experimenting with lots of tinned fish during my time on the Elimination Protocol, I found I loved tinned kippers! I was excited to try some fresh ones and they didn’t disappoint. I love roasted vegetables as it really brings out the sweetness, and the crispy beans are so good! I have this for lunch, but you could add more veggies for a main meal. The recipe for the kippers and roast veg is really simple and makes a lovely breakfast or lunch.

Further Food Commentary:

Kippers are a great source of omega-3 fatty acids which are anti-inflammatory and heart protective! By serving carrots and kippers together you are allowing for maximum absorption of the carrots' beta-carotene, thanks to the healthy fat from the fish. Since many people will likely enjoy kippers from a can/tin, look for those “with bones” as the bones contain both calcium and vitamin D - a vitamin rarely found in foods. Just be careful not to choke on them! When eating tinned fish keep in mind they may be high in sodium, so if you are salt sensitive look for fresh kippers instead.

By Amy Shapiro, MS, RD, CDN
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Kipper Fillets with Roasted Vegetables (Low FODMAP)

Stars ( Reviews)

  • Prep Time:10 mins
  • Cook Time:40 mins
  • Servings: 2

Ingredients

5 ounces kipper fillets

7 ounces organic carrots (chopped)

2 ½ ounces green beans

2 spring onions (greens only, chopped, discard whites)

2 tablespoons coconut oil (divided)

Chives (optional)

Fresh lemon juice (optional)

Instructions

  1. Heat the oven to 375 degrees F.
  2. Melt 1 tbsp coconut oil on low heat in a roasting pan.
  3. Add the carrots, a pinch of salt and mix well.
  4. Put in the oven for 20 minutes.
  5. Remove the pan, add the green beans (tops trimmed) and mix well. Put back in the oven for another 20 mins (you want the carrots to be caramelized and the beans to have blackened slightly, they’re great slightly crunchy).
  6. With 10 mins to go for the veggies, heat the remaining coconut oil in a skillet over medium heat, add the chopped spring onions (only the green part for Low FODMAP) and kipper fillet.
  7. Saute the kipper fillet for about 5-7 minutes (turning once) until the skin is a bit crispy and the fish cooked through.

 

Suggested pairings:

Pile up the veg and fish, serve with some chopped chives, a squeeze of lemon and a drizzle of extra virgin olive oil for more good fats.

Heat the oven to 375 degrees F. Melt 1 tbsp coconut oil on low heat in a roasting pan. Add the carrots, a pinch of salt and mix well. Put in the oven for 20 minutes. Remove the pan, add the green beans (tops trimmed) and mix well. Put back in the oven for another 20 mins (you want the carrots to be caramelized and the beans to have blackened slightly, they’re great slightly crunchy). With 10 mins to go for the veggies, heat the remaining coconut oil in a skillet over medium heat, add the chopped spring onions (only the green part for Low FODMAP) and kipper fillet. Saute the kipper fillet for about 5-7 minutes (turning once) until the skin is a bit crispy and the fish cooked through.   Suggested pairings: Pile up the veg and fish, serve with some chopped chives, a squeeze of lemon and a drizzle of extra virgin olive oil for more good fats.

Nutrition Information

Per Serving:  Calories: 343; Total Fat: 23g; Saturated Fat: 15g; Monounsaturated Fat: 4g; Polyunsaturated Fat: 2g; Cholesterol: 58mg; Sodium: 736mg; Potassium: 748mg; Carbohydrate: 14g; Fiber: 4g; Sugar: 5g; Protein: 19g

Nutrition Bonus: Vit A: 247%; Vit C: 20%; Calcium: 11%; Iron: 9

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