low FODMAP salmon

Lime Salmon Recipe for a Low FODMAP diet

What was pleasantly surprising about this low FODMAP Salmon recipe was the complete range of flavours created with just a few ingredients.

A low FODMAP diet cuts out many common products that contain certain foods. The principle behind the diet is to give the gut a chance to heal, especially if you have gastrointestinal problems like IBS.

High FODMAP foods are eliminated, or severely limited for 3-8 weeks, then gradually reintroduced into a low-FODMAP diet to see if they cause symptoms. It is not meant to be a permanent solution because it is very restrictive, but it may work well enough to be a treatment for people with gastrointestinal problems.

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, which are short chain carbohydrates and sugar alcohols that are poorly absorbed by the body, resulting in abdominal pain and bloating. They ferment in the large intestine (bowel) during digestion, drawing in water and producing carbon dioxide, hydrogen, and methane gas that causes the intestine to expand. FODMAPs occur in some foods naturally, or may be in most additives.

Sources of animal protein such as meat, chicken, fish and eggs are generally low in FODMAPs as they contain very little or no carbohydrate.

This low FODMAP Lime Salmon recipe is not only quick and delicious, it’s also gluten-free and packed with heart-healthy omega-3 fats, B vitamins and antioxidants.

Salmon, carrots, dandelion greens, sea salt, black pepper, olive oil, and limes are all part of the low FODMAP food-list.

What was pleasantly surprising about this dish was the complete range of flavours created with just a few ingredients. Marrying sour, sweet, salt, bitter, fats and heat turned out the best taste-sensation. For me, this was as satisfying as a full steak dinner with all the trimmings. But, better because it is healthy and healing, umami-yummy and tropical-getaway.

Lime Salmon Recipe for a Low FODMAP diet
Served with Parchment Packet Carrots, Dandelion Greens, and Jasmine rice.

Ingredients:

4 salmon fillets

¼ Greek olive oil

Sea salt and black pepper to taste

8 thin slice lime

Plus, Juice of 1 lime

Preheat the oven to 410 Celsius.

  • Lay out parchment paper for the fish packet. Drizzle ½ the olive oil onto the paper (stay in the centre), sprinkle salt and pepper, squeeze ½ the lime over it, and place the 8 lime slices on the paper. Place the four fillets (skin side down) onto the lime slices.
  • Drizzle the rest of the olive oil, salt and pepper over the fillets. Pull the paper together towards the top, fold the edges together, fold up the sides.
  • Now, flip this onto another square of parchment paper, fold neatly, and flip back over. The fish should be in the original layout but with an extra layer of paper to prevent dripping.

Set aside, and prep the carrots.

Parchment Packet Carrots

8 carrots, peeled

Sea salt, black pepper, and olive oil

  • Lay out the parchment paper, place the carrots on the paper. Sprinkle with salt and pepper and olive oil. Fold up the paper neatly, and tuck the edges under.
  • Place both the fish packet and the carrots packet on a baking tray. Bake all for 45 minutes until the carrots are tender. The fish will be moist and tender too so not to worry about the lengthy cook time.

While the fish and carrots are baking, set the rice cooker on, and cook the dandelion greens.

Braised Dandelion Greens

2 bundles dandelion greens

olive oil

sea salt and pepper

½ lime, juice

  • Wash and trim the dandelion greens (trim no more than 1/8 of an inch off the stems), then chop the greens into 1-inch strips.
  • Heat a large pan, add the olive oil and the greens, stir well. Sprinkle salt and pepper, add ½ cup water, and cover the pan. Cook on medium heat until the liquids are mostly evaporated and the greens and soft and glossy.
  • Squeeze the lime juice into the pan and mix the greens well.

Cook the Jasmine rice.

To serve, divvy up the fish onto four dinner plates, add one serving of rice each, 2 carrots each, and 1 portion dandelion greens. Enjoy!

The image included is actually of leftover from the day after.