Are you looking for delicious and healthy salmon recipes that are also low in FODMAPs? You’re in luck! Salmon is a fantastic source of protein and omega-3 fatty acids, making it an excellent addition to a balanced diet. And with the right preparation methods and ingredients, you can enjoy this tasty fish while managing your FODMAP intake. In this article, we’ll explore 18 mouth-watering low FODMAP salmon recipes that are sure to become new favorites.
From classic baked salmon dishes to flavorful stir-fries and salads, there’s something for everyone in this collection. And the best part? These recipes cater specifically to those following a low FODMAP diet, making them perfect for individuals with IBS or other gastrointestinal issues. So whether you’re a seasoned cook or just starting out, get ready to discover a world of flavors and possibilities with these 18 delicious low FODMAP salmon recipes.
Lemon Herb Baked Low FODMAP Salmon
This recipe is a flavorful and healthy option for those with dietary restrictions or preferences. By using low FODMAP ingredients, you can enjoy the benefits of salmon without worrying about discomfort or digestive issues.
Ingredients:
– 4 salmon fillets (6 oz each)
– 2 tbsp olive oil
– 1/4 cup fresh lemon juice
– 2 tbsp chopped fresh parsley
– 2 tbsp chopped fresh dill
– 1 tsp salt
– 1/2 tsp black pepper
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place the salmon fillets on the prepared baking sheet.
4. Drizzle olive oil over the salmon, then sprinkle with lemon juice, parsley, dill, salt, and pepper.
5. Bake for 12-15 minutes or until cooked through.
Cooking Time: 12-15 minutes
Maple Glazed Low FODMAP Salmon
This sweet and savory glazed salmon recipe is a delicious twist on traditional low FODMAP dishes, perfect for a quick weeknight dinner. With only 5 ingredients and 15 minutes of cooking time, this dish is sure to please even the pickiest eaters.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1/2 cup pure maple syrup
– 2 tbsp olive oil
– 1 tsp Dijon mustard
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper or aluminum foil.
3. Place salmon fillets on the prepared baking sheet.
4. In a small bowl, whisk together maple syrup, olive oil, Dijon mustard, salt, and pepper.
5. Brush the glaze evenly over each salmon fillet.
6. Bake for 12-15 minutes or until cooked through.
7. Serve hot and enjoy!
Cooking Time: 12-15 minutes
Garlic Infused Oil Pan-Seared Salmon
Elevate your salmon game with this simple yet flavorful recipe that combines the richness of garlic infused oil with the perfect sear. With just a few ingredients and steps, you’ll be enjoying a deliciously moist and aromatic dish in no time.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1/2 cup garlic infused oil
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat your skillet or cast-iron pan over medium-high heat.
2. Pat the salmon fillets dry with paper towels. Season with salt and pepper on both sides.
3. Add 1-2 tablespoons of garlic infused oil to the preheated pan and swirl to coat the bottom.
4. Place the salmon fillets in the pan, skin side up (if they have skin).
5. Cook for 3-4 minutes or until a nice sear forms. Flip and cook for an additional 2-3 minutes or until cooked through.
6. Remove from heat and garnish with chopped parsley if desired.
Cooking Time: 8-10 minutes total
Low FODMAP Salmon and Quinoa Bowl
This Low FODMAP recipe is a nutritious and delicious meal option that combines the omega-3 richness of salmon with the nutty flavor of quinoa. With its balanced blend of protein, fiber, and healthy fats, this dish is perfect for those managing their dietary restrictions.
Ingredients:
– 1 cup cooked quinoa
– 6 oz salmon fillet (wild-caught or sustainably sourced)
– 2 tbsp olive oil
– 1/4 cup chopped fresh parsley
– Salt and pepper to taste
– 2 slices of low-FODMAP lemon (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper and place the salmon fillet.
3. Drizzle olive oil over the salmon, then sprinkle with salt and pepper.
4. Bake for 12-15 minutes or until cooked through.
5. Cook quinoa according to package instructions.
6. Chop fresh parsley and set aside.
7. Serve cooked salmon atop quinoa, garnished with parsley and a squeeze of low-FODMAP lemon (if using).
Cooking Time: 20-25 minutes
Dill and Cucumber Low FODMAP Salmon Salad
This Dill and Cucumber Low FODMAP Salmon Salad is a perfect combination of flavors and textures, with the delicate taste of salmon, the crunch of cucumber, and the freshness of dill. It’s an ideal recipe for those following a low FODMAP diet or looking for a quick and healthy meal option.
Ingredients:
– 6 oz cooked salmon fillet
– 1/2 cup diced cucumber
– 1/4 cup chopped fresh dill
– 2 tbsp olive oil
– 1 tsp lemon juice
– Salt and pepper to taste
Instructions:
1. In a medium-sized bowl, combine the cooked salmon, diced cucumber, and chopped fresh dill.
2. In a small bowl, whisk together the olive oil and lemon juice.
3. Pour the dressing over the salmon mixture and toss to coat.
4. Season with salt and pepper to taste.
5. Serve immediately.
Cooking Time: 5-7 minutes (prep) + no cooking time required for cooked salmon
Low FODMAP Teriyaki Salmon Skewers
A delicious and healthy twist on traditional teriyaki salmon, these skewers are perfect for a quick and easy dinner. By using fresh ingredients and avoiding high-FODMAP foods, this recipe is suitable for those following a low FODMAP diet.
Ingredients:
– 4 salmon fillets (6 oz each), cut into 1-inch pieces
– 1/2 cup teriyaki sauce (make sure it’s low in fructose)
– 1/4 cup pineapple juice
– 2 tbsp brown sugar
– 2 cloves garlic, minced (use only 1/8 tsp per serving to stay below the FODMAP limit)
– 1/4 cup green onions, thinly sliced
– 10 bamboo skewers
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. In a large bowl, whisk together teriyaki sauce, pineapple juice, brown sugar, and garlic (use only 1/8 tsp per serving).
3. Add salmon pieces to the marinade and let it sit for at least 30 minutes.
4. Thread 3-4 pieces of marinated salmon onto each skewer.
5. Brush with a little more teriyaki sauce and sprinkle with green onions.
6. Cook for 8-10 minutes, or until cooked through.
7. Serve hot and enjoy!
Cooking Time: 8-10 minutes
Pesto Zucchini Noodles with Low FODMAP Salmon
A delicious and healthy low-FODMAP recipe that combines the flavors of pesto, zucchini noodles, and pan-seared salmon. This dish is perfect for a quick and easy dinner that’s also gentle on your digestive system.
Ingredients:
– 4 oz salmon fillet (cooked according to package instructions or cooked in the oven at 400°F for 12-15 minutes)
– 1 medium zucchini
– 1/2 cup pesto sauce (made with basil, garlic-free, and olive oil)
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Cook the salmon according to package instructions or your preference.
2. Spiralize the zucchini into noodles.
3. Heat the olive oil in a large skillet over medium-high heat.
4. Add the zucchini noodles and cook for 3-4 minutes, stirring occasionally, until they’re slightly tender.
5. Stir in the pesto sauce and season with salt and pepper to taste.
6. Serve the zucchini noodles alongside the cooked salmon.
Cooking Time: 15-20 minutes
Low FODMAP Salmon and Spinach Stuffed Peppers
A delicious and healthy twist on traditional stuffed peppers, this recipe is specifically designed to accommodate the dietary needs of those following a low FODMAP diet. The combination of flavorful salmon, nutritious spinach, and sweet bell peppers makes for a satisfying and balanced meal.
Ingredients:
– 4 bell peppers (any color), seeded and chopped
– 1 can of boneless, skinless salmon (drained and flaked)
– 2 cups fresh spinach leaves
– 1/2 cup cooked rice
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, combine salmon, spinach, and cooked rice.
3. Stuff each bell pepper with the salmon mixture, filling to the top.
4. Drizzle the tops with olive oil and season with salt and pepper.
5. Bake for 25-30 minutes or until peppers are tender.
Cooking Time: 25-30 minutes
Simple Low FODMAP Grilled Salmon
This recipe yields a flavorful and moist grilled salmon dish that’s gentle on the digestive system. Perfect for those following a low FODMAP diet, this dish is quick to prepare and packed with nutrients.
Ingredients:
– 4 salmon fillets (6 oz each)
– 2 tbsp olive oil
– 1 tsp lemon juice
– 1/2 tsp salt
– 1/4 tsp black pepper
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat grill to medium-high heat.
2. Rinse salmon fillets under cold water and pat dry with paper towels.
3. In a small bowl, mix together olive oil, lemon juice, salt, and black pepper.
4. Brush the mixture evenly onto both sides of the salmon fillets.
5. Place salmon on the grill and cook for 4-6 minutes per side, or until cooked through.
6. Remove from heat and garnish with chopped parsley if desired.
Cooking Time: 8-12 minutes
Servings: 4
Low FODMAP Salmon and Rice Paper Rolls
This recipe is a delicious and easy-to-make snack or appetizer that’s perfect for those following a low FODMAP diet. By using rice paper wraps and FODMAP-friendly ingredients, you can enjoy the flavors of salmon without compromising on dietary restrictions.
Ingredients:
– 1 can of wild-caught salmon (drained and flaked)
– 2 cups of cooked white rice
– 4-6 rice paper wrappers
– 1/4 cup of low-FODMAP soy sauce (such as Nama shoyu)
– 1 tablespoon of sesame oil
– Salt to taste
Instructions:
1. Cook the white rice according to package instructions.
2. In a separate pan, heat the sesame oil and add the flaked salmon. Cook for 2-3 minutes or until heated through.
3. In a small bowl, mix together the cooked rice and low-FODMAP soy sauce.
4. To assemble the rolls:
– Place a rice paper wrapper on a flat surface.
– Add about 1/4 cup of the rice mixture in the center of the wrapper.
– Top with salmon pieces (about 2-3 per roll).
– Fold the bottom half of the wrapper up over the filling, then fold in the sides and roll up to form a tight cylinder. Repeat with remaining ingredients.
5. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: 15 minutes
Low FODMAP Smoked Salmon and Chive Omelette
Start your day with a flavorful and nutritious omelette that’s gentle on your digestive system. This recipe combines the richness of smoked salmon with the pungency of chives, all wrapped up in a low FODMAP package.
Ingredients:
– 2 large eggs
– 1 tablespoon olive oil
– 1/4 cup chopped fresh chives (FODMAP-friendly)
– 2 tablespoons smoked salmon, flaked
– Salt and pepper to taste
– Optional: 1 tablespoon lemon juice
Instructions:
1. Crack the eggs into a bowl and whisk until smooth.
2. Heat the olive oil in a small non-stick pan over medium heat.
3. Pour in the eggs and cook until the edges start to set, about 30 seconds.
4. Sprinkle the chives and smoked salmon evenly over half of the omelette.
5. Use a spatula to gently fold the other half of the omelette over the filling.
6. Cook for an additional 30-45 seconds, until the eggs are almost set.
7. Slide the omelette onto a plate and serve hot.
Cooking Time: 2-3 minutes
Low FODMAP Salmon and Potato Bake
A delicious and easy-to-make dish that’s perfect for a quick weeknight dinner. This recipe combines the flavors of salmon, potatoes, and herbs to create a tasty and FODMAP-friendly meal.
Ingredients:
– 4 salmon fillets (6 oz each)
– 2 large potatoes, peeled and thinly sliced
– 1/4 cup olive oil
– 2 cloves garlic, minced (use only 1 clove if you’re sensitive to high-FODMAP garlic)
– 1 tsp dried thyme
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place the salmon fillets on one half of the baking sheet, leaving a small gap between each.
4. Arrange the potato slices on the other half of the baking sheet in a single layer.
5. Drizzle the olive oil over the potatoes and sprinkle with garlic, thyme, salt, and pepper.
6. Bake for 20-25 minutes or until the salmon is cooked through and the potatoes are tender.
Cooking Time: 20-25 minutes
Low FODMAP Salmon with Roasted Carrots and Parsnips
A flavorful and nutritious dish that’s perfect for a quick weeknight dinner, this recipe combines the rich taste of salmon with the natural sweetness of roasted carrots and parsnips.
Ingredients:
– 4 salmon fillets (6 oz each)
– 2 large carrots, peeled and chopped
– 2 large parsnips, peeled and chopped
– 2 tbsp olive oil
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Line a baking sheet with parchment paper.
3. Place the salmon fillets on one half of the baking sheet.
4. Toss the carrots and parsnips with olive oil, salt, and pepper on the other half of the baking sheet.
5. Roast in the preheated oven for 12-15 minutes or until the salmon is cooked through and the vegetables are tender.
6. Garnish with chopped parsley if desired.
Cooking Time: 12-15 minutes
Low FODMAP Salmon and Bok Choy Stir-Fry
This recipe is a flavorful and nutritious option for those following a low FODMAP diet, featuring succulent salmon paired with crisp bok choy and savory aromatics.
Ingredients:
– 4 oz wild-caught salmon fillet
– 1 bunch bok choy, cleaned and chopped
– 2 cloves garlic-infused oil (make sure it’s lactose-free)
– 1 tablespoon soy sauce (make sure it’s low-sodium and FODMAP-friendly)
– 1 teaspoon grated fresh ginger
– Salt and pepper to taste
Instructions:
1. Heat the garlic-infused oil in a large skillet or wok over medium-high heat.
2. Add the chopped bok choy and cook until tender, about 3-4 minutes.
3. Add the salmon fillet and cook for an additional 2-3 minutes per side, or until cooked through.
4. Stir in soy sauce and grated ginger.
5. Season with salt and pepper to taste.
6. Serve immediately and enjoy!
Cooking Time: Approximately 10-12 minutes.
Low FODMAP Salmon and Green Bean Salad
This refreshing salad is a great option for those following a low FODMAP diet, with the added bonus of being quick to prepare and packed with flavor. The combination of pan-seared salmon, green beans, and citrus vinaigrette makes for a delicious and healthy meal.
Ingredients:
– 4 wild-caught salmon fillets (6 oz each)
– 1 lb fresh green beans
– 2 tbsp olive oil
– 2 tbsp freshly squeezed lemon juice
– 1 tsp Dijon mustard
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place salmon fillets on the baking sheet and drizzle with olive oil.
4. Bake for 12-15 minutes or until cooked through.
5. Meanwhile, bring a pot of salted water to a boil.
6. Blanch green beans for 3-5 minutes or until tender.
7. In a small bowl, whisk together lemon juice and Dijon mustard.
8. Toss cooked salmon and green beans with the citrus vinaigrette.
9. Season with salt and pepper to taste.
10. Garnish with chopped parsley if desired.
Cooking Time: 20-25 minutes
Low FODMAP Salmon and Eggplant Curry
This flavorful and aromatic curry is a great option for those following a low FODMAP diet, combining the omega-rich salmon with tender eggplant and a blend of spices. Perfect as a main course or as a side dish.
Ingredients:
– 1 can (14 oz) coconut milk
– 2 medium eggplants, sliced into 1/2-inch thick rounds
– 6 oz salmon fillet, cut into 1-inch pieces
– 1 onion, diced
– 2 cloves garlic, minced (omit for FODMAP reduction)
– 1 teaspoon curry powder
– 1/2 teaspoon ground cumin
– Salt and pepper to taste
– Fresh cilantro leaves for garnish
Instructions:
1. In a large skillet or Dutch oven, heat 1 tablespoon of oil over medium-high heat.
2. Add the eggplant slices and cook for 3-4 minutes per side, until tender and lightly browned.
3. Remove the eggplant from the skillet and set aside.
4. Add another tablespoon of oil if needed, then sauté the onion and garlic (if using) for 2-3 minutes until softened.
5. Add the salmon pieces and cook for 3-4 minutes per side, or until cooked through.
6. Stir in the curry powder, cumin, salt, and pepper.
7. Add the coconut milk and bring to a simmer.
8. Return the eggplant slices to the skillet and stir to combine.
9. Serve hot, garnished with fresh cilantro leaves.
Cooking Time: 20-25 minutes
Low FODMAP Salmon and Tomato Basil Soup
This refreshing soup is a perfect blend of flavors and textures, ideal for a low FODMAP diet. This recipe uses salmon as the main protein source, paired with fresh tomatoes, basil, and garlic-infused olive oil.
Ingredients:
– 1 pound boneless, skinless salmon fillet
– 2 medium tomatoes, diced
– 1/4 cup fresh basil leaves, chopped
– 2 tablespoons garlic-infused olive oil (make sure it’s low in FODMAPs)
– 1 small onion, finely chopped (use only 1 tablespoon for this recipe)
– 2 cups chicken broth (make sure it’s low in FODMAPs)
– Salt and pepper to taste
Instructions:
1. Preheat the oven to 400°F (200°C).
2. Line a baking sheet with parchment paper and place the salmon fillet.
3. Drizzle with garlic-infused olive oil and season with salt and pepper.
4. Bake for 12-15 minutes or until cooked through.
5. In a large pot, sauté the chopped onion in a little bit of olive oil over medium heat until softened.
6. Add the diced tomatoes, chicken broth, and baked salmon to the pot.
7. Simmer for 10-12 minutes or until the soup has reached your desired consistency.
8. Stir in chopped basil leaves and season with salt and pepper to taste.
Cooking Time: 25-30 minutes
Low FODMAP Salmon and Kale Pesto Pasta
This recipe is a delicious and gut-friendly twist on traditional pasta dishes, using salmon as the protein source and kale pesto to add flavor. Perfect for those following a low FODMAP diet.
Ingredients:
– 8 oz gluten-free pasta
– 1/2 cup kale leaves (chopped)
– 1/4 cup olive oil
– 2 cloves garlic (minced, omitted or reduced in cooking liquid if not tolerated)
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 6 oz salmon fillet (cooked and flaked)
– 1 tablespoon low FODMAP pesto sauce (homemade or store-bought)
Instructions:
1. Cook pasta according to package instructions. Drain and set aside.
2. In a food processor, combine chopped kale, olive oil, garlic, salt, and black pepper. Process until smooth.
3. Add cooked salmon to the kale mixture and pulse until well combined.
4. Toss cooked pasta with the salmon-kale mixture and low FODMAP pesto sauce.
5. Serve immediately, garnished with additional kale if desired.
Cooking Time: 20-25 minutes
Summary
Discover a new world of flavor with these delicious and healthy low FODMAP salmon recipes. From classic baked salmon to creative skewers, salads, and stir-fries, there’s something for everyone. Try Lemon Herb Baked Low FODMAP Salmon, Maple Glazed Low FODMAP Salmon, or Pesto Zucchini Noodles with Low FODMAP Salmon for a tasty and gut-friendly meal. With 18 mouth-watering recipes to choose from, you’ll never get bored with the same old salmon dishes. Treat yourself to a culinary adventure while catering to your dietary needs.
