Charred Lettuce Autumn Salad with Fish

dairy free eczema gluten free low amine moderate salicylates nutrition paleo the eczema diet

Charred lettuce Autumn Salad and fish recipe
This tasty paleo-inspired fish dish includes a beautiful Autumn vegetable salad, paired with fresh white fish. 
It's nearly Easter, and it's officially Autumn here in Australia, so we thought this colourful dish would be ideal for a special Good Friday meal (or anytime really).
We have used ingredients that are featured in The Eczema Detox (check out the beautiful book here), plus sugar snap peas just because they look AMAZING in photos.
Note sugar snap peas contain moderate salicylates so omit them if you are sensitive to this natural chemical. If you have read The Eczema Detox or The Eczema Diet by nutritionist Karen Fischer, you already know all about salicylates and how they can trigger or worsen eczema. 

The health benefits:

This dish provides an abundance of antioxidants, vitamins and minerals which are vital to skin health. 

White fish provides a rich source of protein, omega-3, iodine and vitamin D. Which is a good thing as serum levels of vitamin D have shown to be lower in eczema sufferers, and high fish intake during pregnancy is associated with a decreased risk of eczema. Choose fresh white fish to make this dish low in amines. 

white fish recipe for eczema

Sugar snap peas are rich in antioxidants and anti-inflammatory nutrients which are vital to protecting against oxidative damage and inflammation.

They're also a surprisingly good source of omega-3 fatty acids which is good for healthy, hydrated skin. 

Cos lettuce can be overlooked as a food high in nutrition, however, it provides an excellent source of the vitamins beta-carotene, vitamin K, folate and molybdenum.
It is also a good source of the minerals manganese, potassium, copper and iron. These nutrients work in various ways to aid lowering inflammation and enhancing detoxification and collagen synthesis for healthy skin. 
fish and charred lettuce salad recipe
This recipe serves 4 people.
Sugar snap peas, carrots and cos lettuce contain moderate salicyates and will need to be replaced with other low salicylate vegetables if you are following the FID program (Food Intolerance Diagnosis program from The Eczema Detox)
If you do not eat fish, another meat can be substituted such as chicken or lamb.
If you are vegan or vegetarian you could use tofu marinated in garlic, or make the Lentil Patty recipe from The Eczema Detox book (see page 160).  
If you are following the FID or do not tolerate cashews you can replace the cashew parmesan with caramelised leeks. 


  • 4 pieces of fresh white fish - deboned  (this recipe uses cod)
  • 1 cup of Brussels sprouts - halved lengthwise
  • 1 large handful of green beans - trimmed and washed
  • 1/2 cup of sugar snap peas - trimmed and washed
  • 1 bunch of coloured baby carrots (or orange, if coloured, is unavailable)- peeled
  • 2 whole baby cos lettuces - washed and halved lengthwise
  • 1/2 cup of red cabbage - thinly sliced
  • 1/4 cup of finely sliced shallots and chives
  • 4 garlic cloves - crushed
  • Filtered water, pure maple syrup and rice bran oil or sunflower oil for cooking

For the 'cashew cheese parmesan'

  • 1/2 cup of raw cashews
  • 1/2 teaspoon of garlic powder
  • 1/8 teaspoon of good quality salt (such as Celtic sea salt)
  • 1 heaped tablespoon of chives 


This recipe allows for the vegetable salad and Brussels sprouts to be cooked within the 12-15 minutes it takes for the fish to cook. If you feel you will need more time you can place the fish in the oven when you are 15 minutes from finishing.

First, prepare the cashew parmesan by blending the cashews, garlic powder and salt in a food processor until it resembles a cashew meal. Add in chopped chives and pulse until combined. Set aside in a small serving bowl. 

Preheat the oven to 200°C (400°F).

Prepare the vegetables so they are ready to cook as soon as the fish goes in the oven. Lightly steam the carrots and then wash and cut all the vegetables, as per instructions, above.

Remove the fish from the refrigerator and place in a roasting dish lined with baking paper. Coat each piece with a crushed garlic clove (1 clove per fish) and a sprinkle of finely diced chives. Surround the fish with 4 tablespoons of water and place in the oven for 12-15 minutes. You will know the fish is ready when it pulls off easily with a fork with no resistance. 

After placing the fish in the oven you now have 12-15 minutes to create your beautiful salad.

Put a large pan on medium heat and add the pre-steamed baby carrots to the pan with 1 teaspoon of maple syrup, 1 -3 tablespoon of water and lightly cook until just browned and covered in a little maple syrup. Remove and set aside.

Add the green beans to the same pan with 2-4  tablespoons of water and cook on medium heat until just cooked but still nice and crispy (this will only take a few minutes). Remove and set aside. 

Now turn the pan up to medium-high heat, add another teaspoon of maple syrup and 1 teaspoon of rice bran or sunflower oil and add the lettuce to lightly brown on the side that has been cut. Remove and set aside.

Return to medium heat and add the halved Brussels sprouts to the pan with 3-4 tablespoons of water and cover with a lid to lightly cook for 3-4 minutes. Once they are soft let the water evaporate, add 1 teaspoon of maple syrup, a dash of oil and turn the Brussels sprouts every now and then to lightly brown. Remove and place in a serving dish. 

Assemble the salad ingredients (except for the Brussels sprouts) in a large salad bowl to create a beautiful salad. Garnish with shallots and chives.
Remove the fish from the oven and serve alongside side the vegetables with a sprinkle of cashew parmesan.                                                                                                            

Steamed rice or potatoes will also pair nicely if you would like to add a carbohydrate element.   


At Eczema Life, we recommend nutritionist Karen Fischer's low food chemical program (The Eczema Detox) along with additive-free supplements for skin health and wellbeing. Click on the images to view more details:


 Food photos and recipe by Katie Layland  

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