OK, first thing’s first: salmon is an animal protein which means it contains no carbohydrates and therefore no FODMAPs. So a slab of salmon shouldn’t trigger IBS symptoms.
The FODMAPs to be mindful of when you’re on the low FODMAP diet are found in the sauces, glazes, and toppings that you use to perk up your plain salmon.
You might look at this recipe and think – breadcrumbs? Really? Don’t those contain wheat?
Why yes they do. But it’s important to remember that the low FODMAP diet isn’t wheat-free or gluten-free, it’s low FODMAP. This means you’re reducing your FODMAPs, including the fructans found in wheat, but not eliminating them.
A quick check of the Monash University FODMAP app shows that “Breadcrumbs, Panko” are low FODMAP in a serving size of 1 1/4 cup (75 grams), which is a lot of breadcrumbs!
Since this recipe doesn’t even use 1 1/4 cup breadcrumbs and it yields 2 servings, you’re very much in the clear here. The fresh parsley and dijon mustard are also low FODMAP.
What to serve with this low FODMAP salmon:
- Lemony quinoa salad
- I love this salmon with my lemony quinoa salad. I find the lemon and mustard flavours pair well, and I appreciate that I’m able to use most of my fresh parsley in this meal without much waste.
- Green beans
- Roasted veggies
- Sometimes I pair this salmon with a sheet pan of roasted veg tossed in garlic-infused olive oil: mini potatoes (sprinkled with seasoning salt – mmmm), carrots, zucchini, and red pepper, and asparagus. (Asparagus is very high FODMAP and only 2/3 of a single spear is a low FODMAP serving size, but I tolerate it and love it so I always include it).
- Canned beets
- I’ll admit that canned beets may not seem like the most obvious vegetable side dish, but I grew up on canned beets and love ’em so this combo works for me.
- 1/2 cup of canned beets is low FODMAP because the canning process breaks down the GOS and fructans in the beets. Pickling breaks the FODMAPs down too so pickled beets are low FODMAP in a 2/3 cup (75g) serving.
- Fresh beets are high FODMAP, with a low FODMAP serve being 25 grams (or a measly “2 thin slices” per the Monash FODMAP app.
Other low FODMAP salmon recipes
Salmon is a weekly affair in our household because #1) I love it, and #2) it’s incredibly healthy.
I doubt I need to tell you that salmon is high in omega-3 fats, which promote the health or our eyes and brain, and provide much-needed anti-inflammatory activity.
You don’t have to eat salmon to get your weekly dose of omega-3s. Other fatty fish like trout, herring, mackerel, and anchovies are also rich in these heart-healthy fats.
If none of these fish appeal to you, the trick to including salmon in your diet regularly without getting bored is mixing it up.
You can add salmon to low FODMAP stir-fries, pastas, chowders, and casseroles.
In fact, salmon pairs nicely with teriyaki sauce so you could definitely use it as your protein in a low FODMAP teriyaki stir fry recipe.
Using smoked salmon, canned salmon, and raw salmon works too. Think salmon sushi, gluten-free bagel with lox, and canned salmon sandwiches.
Growing up on the west coast, we had a hot smoker in our carport and my step-dad was an avid fisherman, so I ate a lot of fresh, wild hot-smoked salmon sandwiches. Mmmm….
Panko parsley crusted salmon
Ingredients
- 1 large salmon fillet (around 0.25kg or 1/2 pound)
- 1 tbsp dijon mustard
- 1/2 cup Panko breadcrumbs
- 1/2 cup flat leaf parsley finely chopped
- 1 tbsp garlic-infused olive oil
Instructions
- Set your oven to 350F and line a baking sheet with tin foil or parchment paper.
- Place the salmon fillet skin-side down on the tin foil and blot the salmon with a paper towel to remove moisture.
- Evenly spread the dijon mustard on the salmon. This will act as a bit of glue to hold the breadcrumbs.
- In a bowl, combine the breadcrumbs, finely chopped parsley and garlic-infused olive oil. I use my fingers to help more evenly distribute the olive oil.
- Evenly sprinkle the breadcrumb mixture onto the salmon.
- Baking time will depend on the thickness of your salmon. Very thin salmon fillets may only need about 12-15 minutes. Very thick fillets need up to 25 min. The salmon is done when you press a fork against it and it flakes.
I encourage people to eat whole foods as much as possible, focus on plant foods and enjoy lots of variety. I rarely insist on individual foods because the overall diet pattern is what really matters in health, but salmon is one of the few foods I strongly encourage people to eat on a regular basis.
So enjoy folks!
xoAndrea, RD
