Kipper Fillets With Roasted Vegetables Low Fodmap Food

KIPPER FILLETS WITH ROASTED VEGETABLES (LOW FODMAP)

Steps:

• 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. 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.
• 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.

KIPPER PâTé

Steps:

• Put the kippers in a bowl and pour over boiling water so that they are completely covered. Leave for 8 mins, then drain. Meanwhile, put the remaining ingredients, except the sourdough and lemon wedges, into a food processor. Add a good grind of black pepper and whizz until everything is chopped and combined.
• Cut the heads off the kippers and remove the skin, then fillet and discard the bones. Add the kipper flesh to the processor and whizz again until you have a smooth pâté. Pack in a suitable container and chill. Serve with sourdough toast and lemon wedges.