Tangy & Creamy Low FODMAP Tartar Sauce

Fish was not something that was served on a regular basis at my house as a child. I remember having frozen fish sticks, but fish was never my favorite. During college, I learned about the amazing nutritional benefits of fish. According to the Dietary Guidelines for Americans, the average American should consume 8 ounces of seafood per week (1). After learning this, I decided I should figure out how to make fish taste good to me so I could enjoy it in my diet. One strategy I came up with was to complement the fish by adding this delicious homemade tartar sauce.

This recipe is quick to make, taking only about 10 minutes. Chilling it in the fridge before serving is recommended but not necessary if you are in a time crunch! This recipe makes about four servings.

Ingredients:

• 1/2 cup mayonnaise

  • This is the base for the recipe. At my house, we use plant-based mayo due to an egg allergy, and it still tastes great.

• 1 1/2 teaspoons dill relish

  • My original version of this recipe used sweet relish. Most sweet relishes contain high-fructose corn syrup (a FODMAP) as a sweetener. There are a few sweet relishes with no added sugars, but they use sucralose instead. The jury is still out on whether sucralose is low FODMAP-friendly or not.

• 1 tablespoon freshly squeezed lemon juice

  • Fresh lemon juice makes a big difference in flavor compared to bottled concentrate. However, if you don’t have fresh lemons on hand, bottled concentrate will do.

• Salt and pepper to taste

Preparation Instructions:

Preparation is simple. Add the mayo, relish, and lemon juice to a small bowl. Stir together and taste. Add salt and pepper to your taste preference.

Sources: 

1. U.S. Food & Drug Administration. Advice about eating fish. U.S. FDA. https://www.fda.gov/food/consumers/advice-about-eating-fish#:~:text=and%20rectal%20cancers*-,The%20Dietary%20Guidelines%20for%20Americans%20recommends%20eating%20fish%20as%20part,on%20a%202%2C000%20calorie%20diet. Updated March 5, 2024. Accessed February 11, 2025.