Salmon fillet | Helen Jane | Your IBS Freedom

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.

The post Salmon & Sweet Potato Fishcakes appeared first on Helen Jane | Your IBS Freedom.

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.

The post Salmon Rice Bowl appeared first on Helen Jane | Your IBS Freedom.

Salmon Parcel

admin — Fri, 29 Jan 2021 14:46:31 +0000

I love this recipe, it is one of the easiest things to make and also one of the tastiest. Salmon has a reasonable amount of vitamin B6 and potassium, making it really useful for staving off colds and keeping your brain healthy and the gorgeous greens will help heal your gut and produce great bowel movements! A true IBS free recipe.

Salmon Parcel

Servings1 person

Prep Time5 minutes

Cook Time15 minutes

Ingredients

1 Salmon fillet
1/2cup Rice
1handful Spinach
1handful Sugar Snap Peas
2 - 3 broccoli flourettes
1handful Fresh Coriander
1pinch chilli powder or fresh chillioptional (depending on intolerances)
1pinch Fresh Grated Gingeroptional (depending on intolerances)
1 freshly squeezed lime juice
1tsp Gluten Free soya sauceoptional (depending on intolerances)
1pinch course ground black pepper

Instructions

Grab some tinfoil and place the salmon on a bed of spinach in the centre. You will need enough to make a 'boat' with the sides of the foil in order to scrunch up the edges and steam the salmon parcel in the oven.
Add the small broccoli flourettes and sugar snap peas and pour over half the lime juice, the greens will cook through with the salmon.
Sprinkle over the pepper, chilli, ginger, soy sauce and half of the torn coriander, wrap up the parcel and place in the oven for around 10 - 15 minutes, depending on the size of the fillet. I usually cook at 200 degrees.
Whilst this is cooking, prepare the rice. I usually use ½ cup of rice with 1 cop of water. Bring to the boil in a saucepan and then simmer with a lid until cooked through (you can add salt but I don't to reduce bloating and water retention). Usually around 8 - 10 minutes depending on the brand of rice, brown, red and black rice take longer in which case you may want to start cooking the rice before you put the salmon in the oven.
Once the salmon is cooked through and pink, serve with the rice and sprinkle over the remaining lime juice and fresh coriander. And enjoy this healthy, easy meal...

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