Mallorcan Inspired Frit

Mallorcan Inspired Frit

Mallorcan Inspired Frit

As the next stop on my travel inspired recipe tour we’re headed to the sunny Spanish Island of Mallorca. I was reminded of this lovely trip when a delicious meal we ate in Palma appeared as a flashback on my Insta feed. Somehow I found myself declaring I would recreate it and so came this blog post!!

We really enjoyed our week in Mallorca. We spent 3 nights in Pollenca, 3 nights in Port Soller and a final stop in Palma before flying home. We didn’t allocate much time to Palma but it really surpsied us and we loved exploring the streets and taking in the gorgeous Gothic and Catalan architecture – what else would two architects do on holiday!

The food was amazing in all of the places we went – cute little markets, gorgeous seafood and plenty of delicious risottos and pizzas!

If you happen to be in Mallorca – once travel is allowed again – I would definitely recommend checking out: in Palma where I had this delicious Frit that inspired my creation!

After some googling about what was actually in a Frit I set about trying to create my own. Frit is a classic Mallorcan dish which is traditionally made from vegetables and offal. I definitely don’t keep offal in my fridge and I wouldn’t even know where to get it but the restaurant version used sausage so I went with this too! To make my dish Low FODMAP I also needed to skip the garlic and onions commonly used in Frit. I have used mushrooms because in smaller quantities I can eat these however I have made some suggestions for alternatives in the ingredients section.

This recipe is inspired by the Mallorcan flavours I had on my trip, however is probably far from resembling a traditional dish. It does however use simple ingredients which you will likely either have in the fridge or can pick up from your local shop! If you give this recipe a go I would love it if you left me a comment on here on post on Instagram to let me know.

Mallorcan Inspired Frit

Serves 2


  • 2 fillets of white fish (cod, haddock, pollock, sea bass)
  • 4 rashers pancetta / smoked streaky bacon
  • 30g samphire (or asparagus if not available)
  • Knob of butter
  • Salt and pepper

For the Frit:

  • Roughly 400g of baby potatoes
  • 90g mushrooms *
  • 2 to 3 gluten free pork sausages
  • 2 red peppers – a mix of red and yellow looks nice
  • 1 tsp fennel seeds
  • 1 tsp chilli flakes
  • Olive Oil
  • 100ml chicken or vegetable stock

*if you are in the elimination phase of the FODMAP diet or can’t tolerate mushrooms swap for another vegetable such as courgette. Some mushrooms are considered low FODMAP – such as oyster mushrooms so this might make a suitable alternative.


STEP 1: Preheat the oven to 180C for a fan oven. Wash the baby potatoes and chop into rough cubes. Add to a pan of water and bring to the boil. Once boiling simmer for just 2 minutes to part cook the potatoes. Drain the potatoes in a colander and then add to a roasting dish with a generous glug of olive oil. Pop into the oven and roast for around 20-25 minutes until deliciously crispy and golden.

STEP 2: Deseed the peppers and chop into quarters. Place in a roasting tin with a little olive oil and roast for 10-15 minutes until soft and a little charred.

STEP 3: While the potatoes and peppers are roasting slice heat 1tbsp of olive oil in a frying pan on a medium heat and squeeze the sausage meat from their skins into the pan. Using a wooden spoon break the meat up. Sprinkle in the fennel seeds and chilli flakes. Roughly chop the mushrooms and add to the pan. Fry until the sausage meat is crisp around the edges and the mushrooms are cooked. Add a knob of butter the stock to the pan to create a sauce. Once the stock has started to bubble remove the sausage mix from the pan and add to a bowl to keep warm. Remove the peppers from the oven, roughly chop and add to the sausage mixture.

STEP 4: Put the pan back onto a high heat and add a small knob of butter. Pat your fish fillets dry with a paper towel and season on both sides with salt and pepper and place your fish fillets into the pan – skin side down if applicable. If the fillets have skin, press down gently for about 20 seconds the prevent curling and for the skin to crisp. Add the pancetta slices to the pan. Lower the heat to medium and let the fish and pancetta sizzle until golden. Carefully flip the fillets to ensure fully cooked and remove from the heat.

STEP 5: Add the samphire to a pan of boiling water and allow to cook for just a few minutes whilst plating the rest of the dish.

STEP 6: Remove the crispy potatoes from the oven and divide evenly between two plates. Add the sausage frit mixture over the potatoes and the juices and liquid from the bowl. Top with the fish fillets and pancetta slices. Strain the samphire and scatter over the plate. Serve immediately

STEP 7: Enjoy!

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