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Low FODMAP Recipe : Chargrilled tuna on sautéed spinach with a piquant tomato dressing


For the piquant tomato dressing

2 tbsp olive oil

1 stick chopped celery

3 tbsp tomato ketchup

1 tbsp balsamic vinegar

1 tsp Worcestershire sauce

1 tbsp chopped fresh tarragon

For the sautéed spinach

1 tbsp olive oil

2 handfuls baby spinach

1 tbsp garlic infused oil

salt and freshly ground black pepper

For the tuna

100g/3½oz fresh tuna steak

1 tbsp olive oil

salt and freshly ground black pepper


For the piquant tomato dressing, heat the oil in a small pan, add the chopped celery and fry for 3-4 minutes, or until softened. Add the remaining piquant tomato dressing ingredients and simmer for 4-5 minutes, or until the mixture has thickened slightly. Set aside. Meanwhile, for the sautéed spinach, heat the olive oil in a frying pan, add the spinach and garlic oil and season, to taste, with salt and freshly ground black pepper. Fry for 1-2 minutes, stirring well, until the spinach is just wilting.

For the tuna, rub the tuna steak with the olive oil and season, to taste, with salt and freshly ground black pepper. Heat a chargrill pan over a high heat and fry the tuna steak for 30-45 seconds on each side, or until golden-brown on both sides. Remove from the heat and set aside on a warm plate to rest.To serve, spoon the sautéed spinach into the centre of a serving plate. Place the tuna steak on top of the spinach. Drizzle the piquant tomato dressing around the edge of the plate

Recipe from Good Food magazine

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FODMAPs are short chain carbohydrates (oligosaccharides), disaccharides, monosaccharides and related alcohols that are poorly absorbed in the small intestine. These include short chain (oligo-) saccharide polymers of fructose (fructans) and galactose (galactans), disaccharides (lactose), monosaccharides (fructose), and sugar alcohols (polyols) such as sorbitol, mannitol, xylitol and maltitol.

The term FODMAP is an acronym, deriving from "Fermentable, Oligo-, Di-, Mono-saccharides And Polyols". The restriction of these FODMAPs from the diet has been found to have a beneficial effect for sufferers of irritable bowel syndrome and other functional gastrointestinal disorders (FGID). The low FODMAP diet was developed at Monash University in Melbourne by Peter Gibson and Susan Shepherd.

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