Cooking for the Sensitive Gut

Tuna salad with millet, quinoa and salsa verde

Another grain you can use to make salads more substantial is millet. It is a small, pale yellow grain that does not taste of very much but it is a good source of carbohydrate and fibre. It makes a great base for a substantial salad especially if it is combined with other grains such as quinoa or one of the wholegrain rices such as red Carmargue or black rice.

There is another lesson worth learning in this blog and that is how to make the most delicious, piquant sauce for fish. Salsa verde is our ‘go to’ sauce for most fish. It contains soothing mint, parsley and basil making it fresh and summery. The sauce can be made quickly and is nutritious and very tasty. Salsa verde does not contain onions or garlic and the ingredients are low in FODMAPS. It does contain oil but if you share the quantity below between 4 or 5 it should not trigger symptoms. But if you are sensitive to fat go easy on it.

Tuna salad with millet, quinoa and salsa verde

Serves 4


  • 100 g millet grains
  • 100 g quinoa – red and white if you can find it
  • 1 small bulb fennel, thinly sliced or grated
  • 2 fresh plum tomatoes, cut in half and slice finely
  • handful rocket
  • 225 g jar or can of good quality tuna fillets

For the salsa verde

  • 100 ml olive oil
  • 1 tbsp white wine vinegar
  • 1 large tbsp Dijon mustard
  • pinch of sea salt
  • pinch sugar
  • 1 tbsp chopped flat parsley leaves
  • 1 tbsp chopped mint leaves
  • 1 tbsp chopped basil leaves
  • 1 tbsp mini gherkins
  • 1 tbsp mini capers


Place the millet grains in a saucepan and cover generously with cold water. Bring the water to the boil and cook the millet for 10 minutes. At the point add the quinoa to the saucepan and cook both grains for a further 10 minutes until both are tender to the bite. Just take a teaspoon of grains from the cooking water, blow on them to cool and taste to check they still have some texture or ‘bite’.

Drain the millet and the quinoa, allow to cool a little and place in a bowl. Arrange the grated fennel over the millet and quinoa followed by the sliced tomatoes, rocket and tuna fillets.

Tuna salad with salsa verde-6

To make the salsa verde.

Place the olive oil, vinegar, salt sugar and mustard in a jar and mix well to form a thick foamy dressing. Finely chop the herbs and gherkins and add them to the dressing with the capers.

To finish the dish. Drizzle the salsa verde dressing over the salad and serve.

Tuna salad with salsa verde-5

Tuna salad with salsa verde-10

If you would like more information about how to manage your sensitive gut please see the IBS Network site here

IBSLogowithstrap March 2011

This entry was written by Joan Ransley and published on July 10, 2015 at 6:04 am. It’s filed under Dinner and tagged , , , , . Bookmark the permalink. Follow any comments here with the RSS feed for this post.

4 thoughts on “Tuna salad with millet, quinoa and salsa verde

  1. This sounds good! What is rocket?

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