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Low FODMAP Polenta Crusted Cajun Fish Tacos

Serves 4

These low FODMAP fish tacos are divine! Crispy polenta crusted fish, fresh zingy salsa with a mild yet creamy chipotle sauce, all wraped up in a fresh corn tortilla. This will be a taco Tuesday favourite for sue!

Author: Bianca Berton-Scarlet, Monash FODMAP trained Dietitian

Prep time: 15 minutes
Cook time: 15 minutes



Tomato Salsa

  • 200g cherry tomatoes, chopped 
  • ½ cup coriander and flat leaf parsley, roughly chopped
  • 1x spring onion, green tips only, finely sliced
  • 2 Tbsp olive oil 
  • Salt salt and pepper to season 

Chipotle Sauce

To serve: 

  • 12 x soft corn tortillas 
  • ¼ head purple cabbage, finely chopped
  • Coriander, roughly chopped
The Friendly Food Co low FODMAP Cajun Fritters ...


  1. Add polenta and Cajun seasoning to a bowl and mix until combined. 
  2. In a separate bowl, whisk the egg. 
  3. Cut the fresh fish into individual pieces. We like pieces around 2 cm by 5 cm for more flavour. Note: the smaller the pieces the faster they will cook. 
  4. Dip each piece of fish into the egg mix to coat and then into the polenta mixture to coat, then place on a plate. Repeat with each piece of fish. 
  5. Prepare the tomato salsa by adding all the salsa ingredients to a bowl and mix to combine. Set aside.
  6. Prepare the chipotle sauce by combining all sauce ingredients in a bowl and mixing well. Set aside. 
  7. Heat a pan over medium heat and add a drizzle of oil. Add the coated fish pieces to the pan and cook either side for 3-4 minutes or until the outside is crispy and golden. 
  8. Heat another pan over medium heat and add the tortillas one at a time. Heat for 30 seconds each side to warm. 
  9. Assemble your tortillas by adding some cabbage, fish and tomato salsa to the tortilla. Finish with a drizzle of chipotle sauce and garnish with coriander.

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