Low FODMAP Korean Seafood Pancake | FODMAP Friendly Recipe Of The Week

 

Haemul Pajeon or Korean Seafood Pancake is a very quick and easy dish to make and is a great delicious side accompaniment to any dinner. This savoury pancake can be customised by adding any other kind of seafood or non-marinated meats in or simply omit to become vegetarian.

 

10 prep, 15 minutes cooking time, Makes 2 medium-sized pancakes (1 pancake – 1 low FODMAP serve)

 

Ingredients:

1 cup low FODMAP flour (Lo-Fo Pantry Low FODMAP Plain Flour)

2 tbsp rice flour

1/4 tsp baking powder

1 squid tube, washed and cut into stripes

10 prawns, washed, remove shells and veins, cut in small bits

1 chilli, washed and finely chopped*

8 spring onions, washed and cut lengthways into strips (only using greens, discarding the white ends)

3 eggs, beaten

1 cup cold water

1/4 thinly sliced carrots, washed

1/3 teaspoon salt

1/4 tsp pepper

3 tbsp vegetable oil

*Chilli is low in FODMAPs, however, some people find chilli to be a gut irritant. Remove chilli if required.

 

Dipping Sauce:

1 tbsp fish sauce

2 tsp sesame oil

 

 

Instructions:

1.       Wash the carrot, chilli and spring onions and cut up the vegetables. Do this step before the meat to ensure there is no cross contamination.

2.       Wash the prawns and squid and cut up in small 1cm pieces.

3.       Sift the dry ingredients (flour, rice flour, salt, pepper and baking powder) and combine together.

4.       Combine the wet ingredients (eggs and water) and whisk together thoroughly.

5.       Pour the wet ingredients into the dry and combine well until the batter is smooth.

6.       Preheat a medium sized pan over medium heat. Add 1 1/2 tbsp vegetable oil. Pour in half the batter to fill the size of the pan.

7.       Top with 4 spring onions (make sure it is just the green stalks) and sprinkle with half the amount of squid and half the amount of prawn. Add a 1/8 cup carrot and a bit of chilli.

8.       Cook for 3-4 minutes or until golden brown and flip over and continue to cook for an additional 3 minutes until fully cooked.

9.       Place the pancake onto a plate and repeat steps 6-8 one more time to use up the rest of the ingredients.

10.   Combine the fish sauce and sesame oil together to make the dipping sauce.

11.   Serve and enjoy!

Lo-Fo Pantry Low FODMAP Plain Flour