Low FODMAP Miso Cod Ramen
This soothing, warming comfort-food in a bowl comes from Wagamama Feed Your Soul. While this is not an entire book of low FODMAP recipes, it is a book packed with Asian-inspired recipes, many of which are readily adapted to our low FODMAP lifestyle.
A Few Notes
The author calls for “4 cod fillets”. In our experience, cod fillets can range from well under half a pound to well over a pound! I would go with about 1-pound (455 g) total for this dish, based on the amount of broth.
She also calls for menma, as garnish, which are fermented bamboo shoots. They have not been lab tested, while fresh and canned bamboo shoots have been, so I have subbed those in. Fresh and canned bamboo shoots have shown only trace amounts of FODMAPs. If you are in a stable situation, digestion-wise, you could certainly try the menma.
As for soba, even the most commonly found soba, made from a blend of buckwheat and wheat flour, has a lab tested low FODMAP amount of 90 g per serving.
Published with permission. Wagamama Feed Your Soul by Stephen Mangleshot. Published by Kyle Books, 2019. Photographs by Howard Shooter.
From Steven Mangleshot:
Fish is a staple of the Japanese diet and this light, savory ramen allows the cod to be the star of the dish. Inspired by miso black cod, the marinade is packed with delicious umami flavor.
And you will love our Two-Mushroom Miso Soup, as well.
Low FODMAP Miso Cod Ramen
This Low FODMAP Miso Cod Ramen is from the book Wagamama Feed Your Soul, in which we found much inspiration.
Vegetables & Soba:
- 2 scallions, green parts only, finely sliced
- 12 pieces bamboo shoots
- 1 tablespoon chili oil to taste
For the Cod Marinade: Place the marinade ingredients in a wide, shallow bowl and stir to combine. Add the cod fillets and coat well, then cover and leave to marinate in the fridge for at least 30 minutes.
Cook the Fish, Vegetables & Soba: Heat 2 tablespoons of the vegetable oil in a skillet or wok over medium heat until hot and place the cod fillets, skin-side down, into the pan. Pan-fry the fish for 2 to 3 minutes until the skin is golden brown, then turn and cook for a further 2 to 3 minutes on the other side. Transfer the fish to a plate and set aside.
Add the remaining 1 tablespoon oil to the wok and stir-fry the bok choi until it starts to wilt. Add the vegetable stock to the wok with the soy, oyster, and fish sauces and stir to heat through.
Divide the cooked noodles between 2 serving bowls and add the broth. Top with the bok choi and cod and garnish with the scallions, menma, and a drizzle of chili oil, to taste.
- I love that this dish features traditional soba! The low FODMAP diet is not a gluten-free diet and soba noodles, in the amounts suggested here, are allowed - and encouraged!
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.