Pescetarian | Helen Jane | Your IBS Freedom

Salmon, Asparagus & Rice

admin — Mon, 04 May 2026 15:02:28 +0000

A simple salmon, asparagus and rice dish that’s easy on the gut and packed with goodness. Balanced, nourishing and perfect if you’re looking to reduce bloating and support digestion without overcomplicating things.

Salmon, Asparagus & Rice

Servings2 people

Prep Time20 minutes

Cook Time12 minutes

Ingredients

2 Salmon Fillets
1cup RiceI used basmati but you can use whole grain
1bunch Asparagus
1 lemon wedge
1 mixed seasoning
1tsp Butter

Instructions

Season the salmon and gently fry in an air fryer (see kitchen essentials my air fryer recommendations).
Cook the rice on the hob. Mine usually takes around 10 minutes, but this may be longer for whole grain varieties.
Steam the asparagus. Add a little butter (optional) for flavour and enjoy this simple, tasty healing meal.
Add your lemon wedge on the side for added zest!

The post Salmon, Asparagus & Rice appeared first on Helen Jane | Your IBS Freedom.

Hake, New Potatoes & Salad

admin — Wed, 09 Apr 2025 19:03:03 +0000

This comforting hake and new potato salad is a beautifully balanced meal that’s gentle on the gut and ideal for anyone with IBS struggling with constipation. Hake is a light, lean white fish that’s easy to digest and rich in protein and B vitamins, supporting gut repair and energy production.

New potatoes offer resistant starch when cooled slightly, a natural prebiotic that helps feed your good gut bacteria and promote regular bowel movements. The creamy butter and parsley sauce adds a dose of healthy fats to keep digestion moving and parsley brings a fresh, cleansing lift that also supports the liver.

It’s a simple, satisfying dish that nourishes your system from the inside out – proof that comfort food can be both healing and delicious.

Hake, New Potatoes & Salad

CourseSalads
CuisinePescetarian
KeywordIBS Friendly Recipe

Ingredients

Sauce

Main Meal

Instructions

Melt the butter, add the chopped parsley and black pepper in a non stick fry pan, then add the hake fillet.
Boil the new potatoes, drain and serve on a bed of leaves, add the cooked Hake and then drizzle the rest of the sauce over the top.

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Hash Brown, Salmon & Eggs

admin — Wed, 09 Apr 2025 18:49:40 +0000

This wholesome breakfast combo is a brilliant choice for anyone managing IBS-related constipation; filling, flavourful, and full of natural fibre and gut-loving nutrients.

The homemade hash brown is given a nutritious twist with spinach mashed into the grated potato, adding a dose of magnesium, folate, and plant-based fibre to gently support regular bowel movements.

Topped with a soft egg for high-quality protein and choline – both essential for gut lining repair, and slices of smoked salmon rich in anti-inflammatory omega-3s, this dish is as functional as it is satisfying. It’s a warm, nourishing meal that gives your digestive system a gentle nudge while still feeling like a treat.

Hash Brown, Salmon & Eggs

Servings1 person

Prep Time10 minutes

Cook Time7 minutes

Ingredients

1/2medium Potatograted
2 Eggs
1handful Fresh SpinachFinely chopped
1slice Smoked Salmon
1knob Butter

Instructions

Grate the potato and then squeeze out the excess liquid through a muslin cloth. Then add this to a bowl, stir in the spinach and 1 x egg until combined.
Heat up the butter in a non stick fry pan, then add the potato mix to the pan, stirring gently, then patting into a hash brown shape. Try to cook one side evenly before flipping to cook the other side.
In a small pan, fry the other egg (or poach it if you are good at poaching - I am not, sadly).
Once your hashbrown is golden and crispy (but not burnt) serve, add the salmon and the egg and season with black pepper for added antioxidants.

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Salmon and Strawberry Salad

admin — Fri, 24 Jan 2025 00:09:52 +0000

I love this recipe. I once had a strawberry salad in some posh gastropub in London and really enjoyed it, so I have wanted to create one ever since.

Strawberries and salmon go surprisingly well together, so put your big girl pants on and give it a try

Salmon and Strawberry Salad

CourseSalads
CuisinePescetarian
KeywordIBS Friendly Recipe

Servings1 person

Prep Time5 minutes

Cook Time10 minutes

Ingredients

1 pan fried salmon filletflaked
1large handful rocket
1handful Fresh Spinach
2 - 3 strawberriessliced into quarters
2 - 3 Cherry Tomatoeshalved
1drizzle lemony mayoi just added lemon and black pepper to normal mayo
1drizzle balsamic reductionOPTIONAL this goes really well but i didn't have any...

Instructions

Spread the chopped greens over the plate
Pan fry the salmon in a little oil for 8 - 10 mintutes. Then flake once cooked both sides. Pile this in the centre of the plate
Arrange the tomatoes and strawberries around the edge of the plate.
Drizzle the dressing of your choice. I used lemony mayo as i love the sharp flavour with the sweet salmon and strawberries. But balsamic reduction works really well. balsamic vinegar is a little too sharp i find.
Serve and enjoy!

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Teriyaki Salmon Bites

admin — Fri, 09 Aug 2024 11:03:21 +0000

This recipe appears way harder than it actually is. It took me about 15 minutes to prepare, and much less to consume!

Super tasty, not boring bland FODMAP style food, this is one of the joys of knowing precisely what foods to avoid to enable your gut to heal, rather than continuing to inflame your body with the wrong foods. And having been IBS free for 20+ years I know what my body loves and what it needs. This is how I help other people with their diets too. Living an IBS free life does not have to be boring. Food is glorious and I am really passionate about delivering great recipes to my IBS free clients and to you :o)

The benefits of this recipe are anti-inflammatory, healthy fats from the salmon, olive oil and veg. Lots of vitamins and minerals for good hair teeth and nails, and to help heal your gut from the colourful and tasty veg and salmon. The energy from the slow release rice (you can use whichever rice you choose). And the gorgeous flavours from the sauce. Enjoy!

You can portion this up into two for freezing or use on another day (keeps for 3 days in the fridge) or make a meal for two and enjoy with your friend, partner or family member.

Teriyaki Salmon Bites

Servings2 portions

Prep Time5 minutes

Cook Time10 minutes

Ingredients

2 Salmon Fillets
1cup Basmati Rice
3florets Broccoli
1/2 Red Pepper
6 asparagus spears
2tbsp Teriyaki sauce
1pinch Smoked Paprika
1pinch cumin
1pinch Cayenne Pepper
1pinch Rock salt
1pinch chilliOptional - if chilli doesn't agree with you then leave it
1pinch garlic powderOptional, as above.
1tbsp Maple Syrup
1 tbsp Olive Oil
1tbsp sesame seedsIf you have Diverticulitis leave these out of recipe.
1pinch Fresh CorianderOr Parsley if you prefer
1pinch Crushed Black Pepperto garnish

Instructions

Add 1 cup of rice to two cups of water and bring to the boil with a little salt on the stove. Then simmer for 8 - 10 minutes, or as directed by the packet.
Whilst the rice is cooking, prepare the sauce by mixing well the spices, the teriyaki sauce and maple syrup together in a shallow bowl. Leave the sesame seeds to one side until they have cooked otherwise they will burn.
Wash and cut your salmon up into small 2 cm squares. Dunk them in the teriyaki sauce and cook in your air fryer for 5 - 10 minutes, checking regularly. You want them cooked through but not crunchy. Once cooked, coat in seeds and add to the dish.
Wash and chop your veg, slicing through the broccoli down the middle and chop the asparagus into 3 - 4 cm lengths. Slice the pepper thinly ready for Stir Frying in 1 tbsp Olive oil for 4 - 5 minutes, stirring well.
Once cooked, roll your salmon pieces in a shallow bowl of sesame seeds. Fluff your rice with a fork, and add your stir fried veg. Portion out two portions, one for now, one for later, or share this with your loved one.
Add your chopped coriander or parsley, sprinkle with crushed black pepper for extra antioxidants, serve and enjoy! I guarantee you will love this recipe so much, you will be making it again!

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Breaded Cod

admin — Sun, 27 Nov 2022 20:30:07 +0000

Breaded Cod

This simple tasty recipe can lift your cod (or chicken) and really make a meal that bit more interesting. The best part is that you can make it as spicy, sharp or herby as you want to. Mine come out different each time depending on what I have in the spice cupboard!

Servings2 people

Prep Time5 minutes

Cook Time12 minutes

Ingredients

Instructions

Break an egg into a bowl and whisk until smooth consistency.
Break up the bread into chunks and add to a food processor, blender along with your choice of herbs and spices (I use a combination of Chilli, Oregano, Black Pepper, Cumin, Parsley, Paprika, Salt but you could add garlic powder or onion powder if you wanted to). Blend up the bread into bread crumbs and place the mix into a bowl.
Dunk the raw cod (or chicken) into the egg mixture, then into the breadcrumb mixture and place in an oven proof dish, pre sprayed with oil.
Lightly spray the breaded cod (or chicken) with olive oil to hold it together whilst cooking and cook for 12 minutes, until cooked through. Serve with potatoes and greens and enjoy!

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Simple Tuna Oatcakes

admin — Thu, 28 Jul 2022 16:18:56 +0000

When I am hungry and in a rush these simple little oatcakes can almost substitute a meal and certainly keep me going for a while. Super easy and rewarding with great starchy carbs for energy, lush omegas and great minerals from the cucumber.

Simple Tuna Oatcakes

Servings1 person

Prep Time2-3 minutes

Ingredients

6 gluten free black pepper oatcakesor other oatcakes of your choice
1/2 tin of tunafresh tuna steak is a healthier option
1/2tbsp mayocan use vegan mayo
1/2tsp Black Pepperyou can add spices if you want to
1/2 Freshly Squeezed Lemon
6slices Cucumber

Instructions

Mix the tuna, mayo, seasoning in a bowl and add the lemon juice spread over the oatcakes and add the cucumber. Enjoy your tasty healthy IBS free snack!

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Salmon & Sweet Potato Fishcakes

admin — Thu, 28 Jul 2022 16:10:22 +0000

Admittedly these are a bit of a faff to make – however they are well worth the effort. Super tasty and filling and full of amazing vitamin A and omegas. Great for digestion and they taste incredible.

Salmon & Sweet Potato Fishcakes

Servings1 person

Prep Time30 minutes

Cook Time10 minutes

Ingredients

1 Salmon fillet
1small Sweet Potato
2tbsp buckwheat flour
1tsp Paprikaor spice of your choice
1/2tsp Salt
1/2tsp Crushed Black Pepper
1handful Fresh Parsley
1 Squeezed Lemon
1portion fresh garden saladof your choice
1drizzle salad dressingor mayo (can use vegan)
1drizzle Olive Oil

Instructions

Peel and chop the sweep potato into 1 cm cubes and put in a saucepan to boil. Should take around 8 - 10 minutes to cook through. Drain add to a mixing bowl, mash and stir in the salt, pepper and paprika (or spice of your choice) and put to one side.
Bake the salmon in the oven in some foil to retain the flavour and moisture. Usually takes around 10 minutes depending on the size of the fillet but check it is cooked through.
Finely chop the parsley and then add this and the cooked salmon to the sweep potato mash and combine. Squeeze in ¼ of the lemon juice.
Now it gets a little messy. The mixture will contain too much liquid so it will need to be squeezed out through a muslin cloth (I used a tea towel as I didn't have one to hand and it worked fine). Once the mixture is fairly dry you can start to mould it in your hands to a round and slightly flat fishcake shape.
Put the buckwheat flour in a bowl and season. Now comes the fun part! Carefully roll the fishcakes in the flour mix and lightly fry them in a hot pan with some olive oil, ensuring each side is nice and crispy.
Serve on a bed of garden salad and drizzle with light salad dressing or mayo. Garnish with black pepper and leftover herbs and enjoy your beautiful nutritious gluten free creation.

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Tuna Steak Salad

admin — Wed, 22 Jun 2022 06:13:00 +0000

Tuna is one of the best fish around in terms of Vitamin B6, magnesium, iron and potassium.

What this means is that it will help to keep your skin, hair and nails strong as well as feeding your brain, keeping away feelings of anxiety and calming stress. Helping healthy muscle growth and good digestion this can be added to whatever side dish you prefer.

In this instance I went for summer new potatoes and salad.

Pan fried Tuna steak, new potatoes and salad

CourseSalads
CuisinePescetarian
KeywordIBS Friendly Recipe

Servings1 person

Prep Time5 minutes

Cook Time12 minutes

Passive Time30 minutes

Ingredients

1 tuna steak
1 freshly squeezed limesplit in two portions
5 - 7 small new potatoes
1portion garden salad of your choiceI used leaves, peppers, tomatoes and cucumber
1drizzle Olive Oil
1pinch Black Pepper
1sprig Fresh Mint
1pinch Saltoptional for potato seasoning
1knob Butteroptional for potato seasoning

Instructions

Juice the lime and sit the tuna in half of the juice for anywhere between 30 minutes to a few hours before cooking. This creates a lovely flavour and also ensures that the tuna starts to 'cook', making the pan frying quick and easy.
Wash and chop the potatoes into small chunks and set them on to boil with a spring of fresh mint for flavour. The smell is so insanely good when cooking minty potatoes and as mint is a digestive this will aid the process. Once reached boiling point, simmer until cooked through.
Whilst the potatoes are cooking, heat the oil in a grill pan to a high temperature and add the tuna. Cook on each side for about 2 - 4 minutes depending on the thickness of the steak and how long the lime juice was marinading.
Whilst the tuna is cooking prepare your salad (or use your pre prepared salad from your weekly batch cooking). Add this to the plate on the side.
Drain the potatoes and season with salt and pepper or a knob of butter. Add to the plate. Once the tuna is nicely cooked through and seared on each side, add to the plate. Drizzle the remaining lime juice over the tuna and enjoy!

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Salmon Rice Bowl

admin — Mon, 20 Jun 2022 13:40:36 +0000

Simple foods can be so soothing on the gut and you can appreciate each individual taste, texture and nutrient as your body absorbs the energy from simple foods into the body.

I love salmon. It is great for omegas and vitamin D as well as being filling and tasty. Rice provides energy to this dish as a slow release carb and the greens help with vitamin C, potassium, iron and magnesium. This will help to actively heal the gut and build strength against IBS symptoms.

Simple Salmon Rice Bowl

Servings1 person

Prep Time5 minutes

Cook Time12 minutes

Ingredients

1 Salmon fillet
1cup organic riceof your choice. I used basmati
1/3 Courgette
3 broccoli flourettes
1pinch Crushed Black Pepper
1/2squeezed Lime
1tsp Olive Oil
1/2tsp himalayan rock salt

Instructions

Heat the oil in a grill pan to a high temperature and add the fish. You may want to cover the pan to save spitting. Turn after 3 minutes to cook the other side.
Boil the rice in a pan, adding the salt. Once boiled cover and simmer on a low heat for around 10 minutes.
Wash and chop etc veg and bring to the boil in a separate pan for around 7 minutes.
Once rice cooked through, fluff with a fork and serve the pan fried salmon with green veg, garnish with black pepper and lime juice.

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