Servings 1
Prep time 15 minutes
Cooking time 15 minutes
Total time 30 minutes
Ingredients
- Salmon fillet (raw or steamed ready to eat), 1 fillet (approx 120g)
- New potatoes, 200g or 7.1oz
- Avocado, sliced, 30g or 1.1oz
- Broccoli, heads, 75g or 2.6oz
- Mixed salad leaf/baby kale salad, 50g or 1.8oz
- Rocket, 50g or 1.8oz
- Cucumber, sliced, 30g or 1.1oz
- Extra Virgin Olive Oil, 2 tsp or 10ml
- Lemon juice, 1 tsp or 5ml
Method
Pre heat oven to 200°C Fan, 220°C, Gas mark 7, 425°F
- Boil the potatoes in a pan for 12 – 15 minutes (depending on their size) or until cooked
- Rub the salmon with a drizzle of olive oil, salt and pepper
- Bake the salmon in the oven for 10 – 15 mins depending on how thick your fillet is, or until cooked through
- Steam the broccoli for about 2-4 mins depending on the size of the heads or until cooked, but not too soggy. They should still have a bit of bite to them.
- Gently heat a teaspoon of the oil in the same pan you used for boiling the potatoes, then add the potatoes (watch out for spitting fat) and salt. Toss or stir the potatoes in the oil and salt. I like to gently crush them with a fork or potato masher and then add the lemon juice. The mushy bits and bits of potato that crisp up and stick to the pan are delicious!
- Serve with mixed green leaf (I love baby kale, rocket, spinach), cucumber slices and the avocado
- Check seasoning and drizzle with delicious extra virgin olive oil and more lemon juice if needed
Salmon fillet: If you have the ready to eat salmon (naked – no added high FODMAP nasties like onion or garlic) then nice one, this recipe is even easier. Just take the skin off the fillet and flake over the salad with the avo and potatoes.
Avocado: MONASH app states that a low FODMAP portion size is 30g, so careful with your portion size if you are on the elimination phase or malabsorb sorbitol. 30g is still a decent amount for this dish though.
Broccoli: As the heads/florets and stalks have different levels and types of FODMAPs (whaaaaaat, head explodes, sometimes this is complicated right?!) this recipe sticks to the heads for an easy life. MONASH app gives 75g as a low FODMAP portion size, which again is a decent portion.
Potatoes: There are no FODMAPs in potatoes so you can scran them right up according to appetite!
Mixed salad leaf: There are loads of bags of ready to eat mixed salad leaf available that are low FODMAP and make life a bit easier. Baby leaf and rocket mixes, leaf and carrot, spinach, rocket and watercress. Or you can buy a bag of spinach and rocket to make your own mix. Just look out for bags that contain high FODMAP foods like beetroot and avoid those.
This recipe has been approved by a qualified dietitian as suitable for the low FODMAP diet. Please always read the notes above or at the bottom of the recipe and double check the products/ingredients you use on your MONASH/FODMAP FM app, in your NHS booklets and/or with your medical professional.
