Packed with omega-3 fatty acids, salmon is a high-quality protein. It’s an oily fish, though, and you may want to go easy on it. Fat can trigger your symptoms because it’s a gut irritant. Stick to one-or maybe two-servings per week.
Ingredients
For the Salmon
- 2 fresh salmon filets (4 x 4 in [10 x 10 cm] each)
- 2 tablespoons (30 ml) melted butter
- 1 slice of low-FODMAP bread
- 1 spring onion (green part only)
- 1 tablespoon (6 g) grated lemon peel
- 1 tablespoon (4 g) chopped fresh parsley
- Salt and pepper
For the Rice
- 1½ cups (270 g) uncooked jasmine rice
- 4 cups (280 g) broccoli florets
- 4 teaspoons (20 g) Dijon mustard
- 3 teaspoons (15 ml) soy sauce
- 4 drops of Tabasco
How to Make It
- Preheat the oven to 350°F (180°C, or gas mark 4). Lightly oil a shallow baking sheet. Pat the salmon dry with a paper towel. Place the salmon, skin-side down, in the oiled baking sheet and brush with 1 tablespoon (15 ml) of the butter. Sprinkle with salt.
- Place the bread, spring onion, lemon peel, and parsley in a small food processor and pulse. Pour in the remaining butter and pulse again until the mixture forms breadcrumbs. Press the breadcrumb mixture evenly on top of the salmon. Bake uncovered for 15 to 25 minutes or until the salmon flakes easily with a fork. (Cooking time depends on the thickness of fish filet: Don’t overcook it, or it will become dry.)
- To make the spicy rice and broccoli, cook the rice according to the package instructions. Boil the broccoli in a saucepan of boiling water, about 4 to 5 minutes, or steam it. Combine the mustard, soy sauce, and Tabasco and add it to the cooked rice. Gently stir the broccoli into the rice and adjust the seasoning to taste. Serve the salmon with the rice.
