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Oven Baked Lemon Dill Steelhead (Low FODMAP, GF, DF, SCD)

August 31, 2014 By Riley 2 Comments

salmon

I went grocery shopping at Food-Front Co-Op yesterday and found some wild-caught steelhead on sale for $9.99/lb (normally $14.99/lb).  I decided to buy it as a nice treat for my breakfasts this week.  Yes, I did say breakfasts.  Sometimes with SIBO, eating meat or fish for breakfast is a necessity because it is better tolerated than the majority of items that would normally be considered “breakfast”.

The generous amount of ghee in this recipe is helpful for those attempting to add more fat to their diet.  It also makes it incredibly delicious!

Is Ghee Safe for SIBO?

Have you heard of ghee?  And wondered if it is safe for those following SIBO diets?

Unless someone has a milk allergy, ghee tends to be well tolerated.

Ghee originates from India and is commonly used in Indian cuisine.  It is made by simmering butter on the stove top and then straining it remove solid residue that has settled at the bottom.

So ghee is made from butter and butter is made from milk.  So let’s break down the components of milk that can be problematic for people so we can see why ghee isn’t likely to be a problem:

  • Lactose– this is the most common troublesome ingredient in milk- it is the sugar.  You may have heard of lactose intolerance.  Lactose intolerance is extremely common (>65-70% of adults worldwide) and can be caused by primary (genetic) or secondary (brush border enzyme destruction, SIBO) factors.  However, even those with lactose intolerance can consume small amounts of lactose without issue.  Butter contains very little lactose and ghee contains hardly any.
  • Casein– this is the protein found in dairy products.  Individuals can have either an allergy or sensitivity to it.  An allergy would be a good reason to avoid dairy products.  However, if you have a sensitivity/intolerance (ask your doctor) to the protein found in milk, you may be able to get away with having a little dairy now and then and shouldn’t have any issues with ghee.  Ghee is almost entirely fat, meaning it contains no protein.  Therefore, ghee contains very little, if any, casein.

5.0 from 1 reviews
Oven Baked Lemon Dill Steelhead (Low FODMAP, GF, DF, SCD)
 
Print
Prep time
5 mins
Cook time
25 mins
Total time
30 mins
 
Low FODMAP, Dairy-free, Gluten-free, Soy-free, Egg-free, SCD, Paleo, Low thiol
Author: Riley Wimminger
Serves: 4
Ingredients
  • 1 lb wild-caught steelhead (cut into ¼ lb portions)
  • 1 tablespoon olive oil
  • 2 tablespoons cultured ghee, melted (you can substitute grass-fed butter, if tolerated or coconut oil for dairy-free)
  • 1 tablespoon lemon juice
  • 2 teaspoons fresh grated ginger
  • 2 teaspoons dried dill
Instructions
  1. Preheat oven to 350 degrees.
  2. Add olive oil to glass baking dish to grease it. Place steelhead fillets in oiled dish.
  3. Make sauce: melt 2 tablespoons ghee. Stir in lemon juice, grated ginger, and dried ghee.
  4. Spoon lemon-herb-ghee sauce over steelhead.
  5. Bake 20-25 minutes or until it easily flakes with a fork, but is no longer bright pink in color.
Notes
This recipe would also work well with other types of fish.
3.5.3226

 

Filed Under: Main Event, SIBO Recipes Tagged With: dairy-free, egg-free, gluten-free, low FODMAP, Paleo, SCD, SIBO, soy-free

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Reader Interactions

Comments

  1. Judith Merchant says

    February 2, 2021 at 9:41 pm

    This recipe was a REAL find! My husband and I both rated it A+. I used fresh lemon juice. The ginger/dill combination was extraordinary. My only change was to use some salt and pepper on the fillet before spooning on the lemon/ginger/dill butter mix. For ease, I used Gourmet Garden ginger stir-in paste which matches 1:1 with fresh ginger. I feared that 2 tsp of dried dill would be overpowering but is was perfect. This was a delightful change from a typical garlic seasoning and one I’ll use to surprise quests. Thank you!

    Reply
    • Riley says

      February 3, 2021 at 7:14 am

      Aw, yay! I’m so glad you and your husband enjoyed it, Judith! I love that you added salt and pepper (I’m actually a little horrified that I didn’t – but this was one of my first ever published recipes ever so I’ll give myself a little grace- HA). Thank you SO much for the incredible review!

      Reply

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Welcome! I'm Riley- master's degree trained nutritionist. Dedicated to helping you overcome digestive (IBS/SIBO/SIFO) & related issues. Just like I have. I share flavorful, healthful, mostly low FODMAP recipes that go above & beyond- gluten-free, dairy-free (except butter/ghee), soy-free, & easy on the oats & eggs! Newer recipes are less likely to be low FODMAP as I continue to heal and expand my diet. I want to help you live a healthier & happier life. Read More…

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