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Sheet pan salmon with roasted broccoli and carrots on a parchment-lined baking sheet, seasoned with a smoky spice blend and cooked until roasted and tender

Low FODMAP Sheet Pan Baked Salmon with Roasted Broccoli and Carrots

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  • Author: Em Schwartz, MS, RDN
  • Total Time: 35 minutes
  • Yield: 4 servings 1x
  • Diet: Low FODMAP

Description

A 35-minute low FODMAP baked salmon with roasted broccoli and carrots, all on one sheet pan with a smoked paprika rub and fresh lemon. IBS-friendly, gluten-free option, and minimal cleanup.

Ingredients

Scale
  • 2 cups (260 g) baby carrots, halved lengthwise
  • 4 teaspoons avocado or canola oil, divided
  • 2 teaspoons soy sauce (use gluten-free soy sauce or tamari if needed), divided
  • 4 (4-ounce / 113 g each) salmon fillets
  • 1 teaspoon (2 g) smoked paprika
  • 1 teaspoon (4 g) packed brown sugar
  • Salt and black pepper, to taste
  • 2 cups (180 g) broccoli florets (heads only)
  • 1 medium lemon, cut into wedges, seeds removed
  • 4 cups (about 720 g) cooked quinoa or brown rice, for serving

Instructions

  1. Preheat oven: Preheat oven to 425°F. Line a rimmed baking sheet with parchment paper.
  2. Start carrots: In a large bowl, toss the carrots with 2 teaspoons of oil and 1 teaspoon soy sauce. Spread into an even layer, cut side down, on the baking sheet, then roast for 10 minutes.
  3. Season salmon: While the carrots roast, pat the salmon dry. In a small bowl, mix smoked paprika, brown sugar, and a pinch of salt, then rub evenly over the top of each fillet.
  4. Prep broccoli: Toss the broccoli with the remaining 2 teaspoons of oil and 1 teaspoon soy sauce.
  5. Assemble entire pan: Remove the baking sheet from the oven. Push the carrots to the edges, place the salmon skin-side down in the center, and scatter the broccoli around the salmon. Season vegetables with salt and black pepper.
  6. Finish roasting: Return to the oven and bake for 10–14 minutes, until the salmon flakes easily and the broccoli is tender with crispy edges. Cooking time will depend on the thickness of the salmon. The USDA recommends cooking fish to an internal temperature of 145°F; use a food thermometer inserted into the thickest part.
  7. Finish and serve: Squeeze fresh lemon over everything. Serve warm with quinoa or brown rice.

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).

Nutrition facts: Nutrition facts are calculated including quinoa. 

  • Prep Time: 10 minutes
  • Cook Time: 25 minutes
  • Category: Dinner, Fish
  • Method: Baking
  • Cuisine: American

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Find it online: https://funwithoutfodmaps.com/low-fodmap-salmon-broccoli-and-carrots/