Pan fried whiting nori roll (low FODMAP, gluten free)

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I read it on Sydney Morning Herald this morning that Neil Perry was closing the original Rockpool restaurant.

In late 1990s I was working for an investment house in Sydney. The finance sector had plenty of money and big entertainment budget those days. We were taken to Rockpool for lunch where I enjoyed a wonderful dish of fried whiting fillet wrapped in nori sheet. I still remember it today.

Here is my FODMAP friendly version of whiting nori rolls. The rolls are also gluten free. If you prefer, you can serve it with an oyster sauce based dipping sauce – the sauce is FODMAP friendly but it is not gluten free.

Whiting nori rolls with cabbage and coriander


Pan fried whiting nori roll (low FODMAP, gluten free)

With any left over ‘off cuts’, we can make a yummy whiting seaweed soup.

Recipes are as follows:

(Serves 2 as a low FODMAP recipe)

Ingredients – whiting nori rolls

  • 6-8 small whiting fillet, skin off, approx 150g
  • 20-30g common cabbage, finely sliced
  • 5g coriander, stalk only, chopped
  • a little fresh chili, sliced, optional
  • 2 slices of ginger, approx 3g
  • 2 nori sheet
  • 1 tbs rice flour
  • salt to taste
  • cooking oil

Method – whiting nori rolls

  • Dust the whiting fillets with rice flour
  • Lay out 1 nori sheet, layer the whiting fillets on top, skin side down, slightly overlapping; leave about 1 inch nori sheet on one side still visible; put a little water over the 1 inch nori sheet.
  • Lay the cabbage, coriander and chili on top; season with salt to taste.
  • Roll the nori sheet from the end with the long side of the fillets, as tightly as possible, toward the side with 1 inch nori sheet visible.
  • Lay out the second nori sheet; transfer the first roll on top of the second nori sheet; roll again with the second nori sheet so the roll is nice and secure; wrap the roll in a foil sheet tightly for a minute to help the nori sheet to ‘glue’.
  • Cut off the portion on two ends of the roll that’s not tight. Don’t throw away the off cuts – we can use these to make a yummy soup  (recipe below).
  • Cut the remaining roll into 3 equal pieces; dust the pieces with a little rice flour;
  • In a frying pan, bring some cooking oil to medium heat; add ginger; pan fry the 3 rolls for approximately 10 minutes or until the fish is fully cooked; use a lid occasionally if preferred.
Fresh whiting fillets
Fresh whiting fillets
Fresh whiting fillets dusted with rice flour
dusted with rice flour
Whiting fillets over nori sheet, with cabbage and chili
Overlay cabbage and chili
Whiting fillets rolls ready to be dust with rice flour & pan fried
To be dust with rice flour & pan fried

Dipping sauce (skip for a gluten free option)

  •  1 tsp oyster sauce
  • a pinch of potato starch (or corn flour)
  • 1 tsp water

Mix all ingredients, stir well; cook in microwave on high for 10 seconds; stir well again.

Whiting and seaweed soup

With the off cut from the ends of the nori rolls, strip off the nori sheet and roughly tear it into smaller pieces.

Place the nori in a sauce pan, add 1-2 cup of water, bring to boil; simmer for 1-2 minutes; add the whiting pieces and any leftover cabbage and chili; turn off the heat and leave the sauce pan on the stove top for a 5 minutes (the remaining heat will cook the whiting pieces gently). Season with salt.

The soup looks humble, but it is delicious.

Whiting nori roll off cuts - to make soup
Off cuts – to make soup
Whiting seaweed soup (FODMAP friendly, gluten free)
Whiting seaweed soup










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