Low FODMAP Salmon, Broccoli and Carrots

With flaky salmon, roasted broccoli, and tender-crisp carrots, this Low FODMAP Salmon, Broccoli, and Carrots is one of my go-to quick-and-easy supper meals. 

As much as I love creating or trying new recipes, I most adore easy meals with minimal ingredients that I can quite simply make without thinking too much. 🙂

And that's why today's meal is honestly one of my favorites at the moment. It's really easy to whip together after a long day at work. I know it's packed with nutrition (hello, omega-3's and fiber!) and as long as I remember to set the timer so the salmon doesn't overcook, it's going to be delicious.

Serving Suggestions:

Although this sheet-pan meal can be served on its own, I typically like to add a side of another form of starchy carbohydrates. Some examples include:

Rice is generally considered a low FODMAP grain. Basmati, brown, red, and white rice have all been tested by Monash and are low FODMAP in servings up to 1 cup or 190 grams (cooked).

Quinoa is a low-FODMAP whole grain and source of plant-based protein. White, red, and black quinoa have all been tested. The recommended low FODMAP serving is 1 cup cooked or 192 grams.

Potatoes (red or yellow), with or without the skin, are a low FODMAP food up to 500 grams per serving. Keeping the skin adds a little extra low-FODMAP fiber.

Instead of a starchy, more savory type of side dish, you could also pair this Low FODMAP Salmon, Broccoli, and Carrots with a side of low FODMAP fruit like one of the following:

Oranges are low FODMAP in servings of 1 medium orange or 130 grams. Larger servings contain higher amounts of the FODMAP, excess fructose. Note: this serving size has changed over the years as Monash University periodically retests certain foods.

Pineapple: A low FODMAP serving is 1 cup or 140 grams of pineapple. Larger servings contain higher amounts of fructan.

Blueberries are low FODMAP in servings up to 1 cup (125 grams) and remain low FODMAP even in larger amounts. This is a change from earlier Monash University data, which listed a much smaller low FODMAP serving size, so you may still come across outdated information.

Recipe

Low Fodmap Salmon, Broccoli and Carrots

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• Author: Em Schwartz, MS, RDN
• Total Time: 25 minutes
• Yield: 4 1x

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Description

With flaky salmon, roasted broccoli, and tender-crisp carrots, this Low FODMAP Salmon, Broccoli, and Carrots is one of my go-to quick and easy supper meals.

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Ingredients

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• 1 lb. salmon, sliced into four pieces
• 2 Tbsp. garlic-infused olive oil (or other cooking oil)
• 2 cups broccoli florets
• 2 cups baby carrots
• 2 tsp. reduced sodium tamari, optional
• Salt, to taste

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Instructions

1. Preheat oven to 425°F. Place salmon pieces, skin side down, on the center of a rimmed baking sheet lined with aluminum foil.
2. In a large bowl, toss together olive oil, broccoli florets, and baby carrots. Arrange in an even layer around salmon pieces on baking sheet. Bake for 20 minutes or until salmon is flaky and carrots are just fork tender.
3. Drizzle veggies and salmon with optional tamari and season to taste with salt. Serve warm.

Notes

Low FODMAP Serving: One serving of this recipe uses low FODMAP amounts of ingredients at the time of publication. Individual tolerance may vary, and low FODMAP servings may change. For more information on specific ingredients, please refer to the Monash FODMAP App or check out the "FODMAP Notes" section (above the recipe).

• Prep Time: 5 mins
• Cook Time: 20 mins
• Category: Main Dish
• Method: Bake
• Cuisine: American