Low FODMAP Salmon, Avocado & Potato Salad

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

Servings 1
Prep time 15 minutes
Cooking time 15 minutes
Total time 30 minutes

 

Yes, you CAN have salad AND avocado on the low FODMAP diet. And you can have them both in my low FODMAP salmon, avocado and potato salad.

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.

Emma

Hey! I’m Emma, a food obsessed, abundant adventurer.

Oh yeah and I have IBS.
Gut and mental health issues used to dominate my life from a young age. Not any more.

I’ve done a ton of research and work on my diet and my mind, and received support from some incredible people. I live a much happier, more fulfilled life and still enjoy a lot of delicious food. Which is awesome because I LOVE food, the joy it brings when it tastes sooooo good and the energy it provides me with.

Now I am on a mission to make cooking and eating healthy low FODMAP food, which is full of flavour and taste, much easier for people.And to try and make it easier to talk about IBS and communicate the low FODMAP diet. I have been through my own life long journey with gut issues, depression and anxiety so I can truly empathise.

Having a pissed off gut had become part of the norm. In  my early 20’s I was advised to cut out dairy, which I did and it made a pretty big difference to start with. Fast forward 14 years and my wee gut (well often quite big and bloated) was super pissed and things came to a head when I was struggling to be at work due to my symptoms.  

Happily, I have discovered what works for me and I hope that some of what I have learned can help you too.

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