Becky’s low-FODMAP snapper parcels and bok choy with rice

Low-FODMAP | Gluten-free | Dairy-free

There are three components to this meal. It’s best eaten hot and fresh, not stored or frozen. Read all instructions carefully before starting so you can work out how much time each element takes so it will all be ready when the fish is ready.

Snapper parcels

Serves 4, takes 40 minutes so start first

Ingredients

• 600g snapper fillets, skin on
• 1 tsp ground turmeric
• 2 tablespoons of garlic oil
• 1 red chilli, chopped
• 1 lemongrass stalk, finely grated
• 2 kaffir lime leaves, chopped, with extra to serve
• 3 teaspoons of sesame oil
• Fresh mint and coriander leaves to serve
• 1 lime cut into wedges to serve

Instructions

1. Preheat oven to 200C.
2. Put turmeric, garlic oil, chilli, lemongrass and kaffir lime into a mortar and pestle and pound to a rough paste.
3. Mix with 2 teaspoons of sesame oil and season with salt and pepper.
4. Brush mixture over fish.
5. For each parcel, cut two 50cm squares of foil and place on top of one another. Place one 50cm square of baking paper on top of the foil. Fold the ends of the foil over the paper to create a sort of bowl shape.
6. Place one piece of fish into the middle of each bowl and drizzle 1 tablespoon of water over it. Fold and scrunch the ends of the baking paper and foil together to create a package, or parcel.
7. Put the packages into the oven and cook for 10-15 minutes or until cooked through.
8. Serve fish with plenty of mint and coriander leaves and a lime wedge per person.

The Bok Choy

Ingredients

• 450g baby bok choy
• 30 ml soy sauce
• 30 ml low-fodmap vegetable stock
• 1 tablespoon rice vinegar
• 30 ml sesame oil, divided
• 1 teaspoon maple syrup
• ⅛ teaspoon red chilli flakes
• 30 ml vegetable oil, divided
• 2 teaspoons garlic-infused olive oil
• 7 g minced ginger
• 14 g thinly sliced spring/green onions, green parts only
• ¼ teaspoon sesame seeds

Instructions 

• Rinse the bok choy under the cold tap and shake off any excess water. Gently dry leaves and stems with paper towels or a tea towel.
• Cut each bok choy in half lengthwise.
• In a small bowl combine soy sauce, stock, vinegar, 2 teaspoons of sesame oil, honey, and chilli.
• In a wok or large nonstick frying pan add 1 tablespoon vegetable oil and 1 teaspoon of sesame oil over high heat until just smoking.
• Gently place the bok choy cut side down in a single layer in the pan or wok. Push down slightly so the surfaces make contact. Do not move bok choy.
• Cook until lightly browned, about 1 – 2 minutes.
• Turn the bok choy and lightly brown the other side, 1-2 minutes. Transfer to a plate.
• Add 1 tablespoon vegetable oil to the wok. Add garlic oil, ginger and spring onions and stir fry until fragrant, about 30 seconds.
• Add the soy sauce mixture to the wok, and simmer until thickened, about 30 seconds.
• Add bok choy back to the wok, stir-fry and cook until the sauce glazes the greens, about 1 to 2 minutes.
• Transfer to a platter and garnish with sesame seeds.

Garlic rice

2 serves (double up for 4 serves but not cooking time, that is always the same amount of mins)

Ingredients

• 3/4 cup Jasmine Rice
• 20g Butter
• 1 tablespoon garlic-infused olive oil
• 1/2 tsp salt
• 1.25 cup water 

Directions

1. Put oil and butter in pot, when melted and just bubbling add water, rice and salt.
2. Bring to boil then turn down to low and cover. By low you want like 3 or 4 out of 9 not low-low where it just keeps stuff warm.
3. Cook on low for 12 mins
4. Take off heat but keep lid on for 15 mins DON’T LIFT THE LID UNTIL 15 MINS HAS PASSED.