Looking for a healthy dinner you can make in a flash? Check out this quick and easy low FODMAP soy-glazed salmon! Ready in under 30 minutes, this recipe will be a family favourite in no time.
For the record, fish and I are not friends. In fact, one of my number one food rules is: if it can breathe underwater, it’s not going in my body. That being said, this is one of my new favourite recipes!
I’m not sure if the soy-glaze changes the texture of the fish to something my taste buds enjoy. Or if the extra flavouring has tricked my brain into thinking we’re eating delicious sea chicken. Whatever happened, I’ve been converted! So if you’re looking for a seafood recipe that’s dressed to impress, this salmon is in it to win it!
Pssst! This recipe is part of my 30 under 30 challenge! For the month of June, I’ll be posting a new recipe every day that’s ready in 30 minutes or less. Make sure to hop on my mailing list below, so you don’t miss a thing!
Keep It FODMAP Friendly
Whether you’re a die-hard fish fan or someone who’s still on the fence when it comes to fishies, this recipe will rock your socks! Check out the notes below for tips on keeping this recipe FODMAP friendly!
First up, salmon. Since fish is a protein, it doesn’t have any FODMAPs. That means you can eat as much salmon as you’d like without adding to your FODMAP load.
Heads up! While salmon is a healthy addition to your diet, it can be a little fatty. If you know high-fat foods upset your tummy, start with a small serving and see how it goes.
Next up is soy sauce. According to the Monash app, soy sauce is low FODMAP in servings of 2 tbsp per sitting. Though Monash doesn’t list a maximum serving size. You can read more about these quirky foods here.
This recipe uses 3 tbsp total, which works out to about 15 g per serving. This is well within the recommended range.
We’ll also be using lemon juice. Monash University has determined lemon juice is low FODMAP in servings of 1/2 a cup or 125 g per sitting. Servings of 3/4 of a cup (187 g) or more are high in the FODMAP fructan.
Our recipe uses 2 tbsp total, which works out to 15.6 g per serving. This is well within Monash’s recommended range.
Next up, green beans. According to the Monash app, green beans are low FODMAP in servings of 15 beans or 75 g per sitting. Servings of 25 beans (125 g) or more are high in the FODMAP Sorbitol.
This recipe uses 1 cup of green beans which works out to about 31.25 g per serving. This is well within the recommended range.
Last but not least, this recipe also calls for butter. According to Monash University, unlike other dairy products butter is low FODMAP (because it’s all fat). That means you don’t need to use lactose-free butter. Just make sure to check the label for added high FODMAP ingredients like milk and milk solids and you’re good to go.
You are what you eat! Check out the notes below for information on the FODMAPs per serving in this recipe.
Fructose = 0
Lactose = 0
Fructan = 0.12
GOS = 0
Polyols = 0.42 (sorbitol)
Want to try this easy low FODMAP soy-glazed salmon? Don’t forget to PIN THIS RECIPE for later!
Looking for a healthy weeknight dinner idea? This quick and easy low FODMAP soy-glazed salmon will rock your socks!
- cooking spray
- 4 salmon fillets (skin on)
- 2 tbsp light brown sugar
- 3 tbsp low-sodium soy sauce
- 2 tbsp lemon juice
- 2 tbsp water
- 2 cups whole-grain brown rice (cooked)
- 1 cup green beans (trimmed and cut in half)
- 1 tsp unsalted butter
- 1.5 tsp fresh ginger (peeled and chopped)
- 0.5 tsp salt
- 0.5 tsp pepper
- 1/4 cup green onions (sliced)
Preheat your oven to 400 degrees and spray a 9 x 13" baking dish with cooking spray. Set aside.
Combine the brown sugar, soy sauce, lemon juice, and water in a small bowl and whisk until the sugar is completely dissolved. Place 1 tbsp of sauce in a small dish for later.
Place your fish (skin side down) in the prepared baking dish and pour the soy sauce mixture evenly over the fish. Bake for 15-20 minutes or until cooked through.
Place your green beans in a microwave-safe bowl with 1 tbsp of water and cover with a ceramic plate. Microwave on high for 2 minutes.
Heat a large frying pan on medium-high heat and add the butter, ginger, salt, and pepper. Cook for 30 seconds or until you can smell the ginger. Add the rice and stir to combine. Then add the green beans and the green onions. Cook until the rice is heated through.
Divide the rice between 4 plates. Place one fillet on each plate and drizzle with the remaining soy-sauce mixture. Serve immediately.
Have a healthy dinner in a flash with this tasty low FODMAP soy-glazed salmon! Did you like this recipe? Don’t forget to share it! Together we’ll get the low FODMAP diet down to a science!
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© 2019 Amy Agur – The FODMAP Formula
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