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Low FODMAP Kombu Cured Fish, Chard and Carrot Salad

Updated: May 17

Kombu is a type of seaweed that is used to flavour all sorts dishes. It has a mild, pleasant taste that is very refreshing and interesting.

When mixed with vinegar and sugar, kombu can be used to cure thinly sliced raw fish. It takes about 2-3 hours for the fish to take on a sweet, pickled flavour. I used sea bass, but you could use any firm white fish.

You can buy kombu online or from a food stores specialising in Japanese food.

The great thing about this cured fish is that it can added to a salad, or even used to make sushi.

I added red chard, garlic chives, sliced carrot and pomegranate to my salad.

But you could add any vegetables or fruit that you like!

If you decide to give this recipe a go, please share your thoughts, pictures and recipe tweaks. Good luck!


Notes before we get cooking!

FODMAP red, amber green rating reflects the total amount of Fructose (FTS), Lactose (L), Mannitol (M), Sorbitol (S), Galactooligosaccharide (GOS) and Oligos Fructans (FTA) in the TOTAL volume/weight of the ingredients used in the recipe.

This recipe makes enough brine to cure 1 medium fish (1/4 serving of fish pictured).

I'm a big fan of simple recipes that don't need fancy equipment. For this recipe it does help to have a sharp knife for cutting the fish.



Step 1.

In a bowl mix together the kombu sheets, salt, water and vinegar. Set aside for approximately 1 hr. The seaweed will absorb the mixture and soften in this time.

Step 2.

Remove the seaweed and set aside.

Step 3.

Slice the fish and place it in the sugar vinegar mix for 30 minutes.

Step 4.

Remove the fish and gently pat dry.

Step 5.

Arrange the fish slices between the 2 sheets of kombu. Wrap tightly with cellophane and place in the fridge for 1-2 hours.

Step 6.

Remove the fish from the fridge and combine with salad ingredients of your choosing.

Step 7.

Enjoy at your leisure!!



I'm very passionate about the management of autoimmune conditions in a healthy way.

I speak with medical professionals, read journals, try and test new recipes to share with you and diligently undertake research online. That being said, as you know, each autoimmune disease, as well as any set of symptoms you may be experiencing are unique.

All information provided is in no way intended to be a substitute for professional medical advice. Always talk to your doctor or healthcare provider to ensure the appropriateness of any information in relation to your own situation.

And finally, please comment and share so we as a community better cope with our conditions by through growth and learning.

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