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    Home » Seafood » Low FODMAP Sushi Bowls with Smoked Salmon

    Low FODMAP Sushi Bowls with Smoked Salmon

    Published: May 1, 2017 | Updated: Jun 22, 2022 by Em Schwartz, MS, RDN

    Jump to Recipe·Print Recipe
    Two images of low FODMAP sushi bowls
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    These low FODMAP sushi bowls are filled with brown rice, smoked salmon, nori, crunchy low FODMAP veggies, and a creamy wasabi-lime dressing.

    A single white bowl filled with a base of brown rice, small handfuls of smoked salmon, cucumber matchsticks, carrot matchsticks, and nori (seaweed) strips are arranged on the left side of the bowl. Several avocado slices are in the center and there's a sprinkle of sesame seeds.

    Bowl-type meals make a regular appearance in our house. The bowls I like to make are colorful, customizable, and a complete meal-in-one. And, these sushi bowls are no exception.

    These low FODMAP sushi bowls are filled with rice, smoked salmon, crunchy veggies, nori (seaweed), and a creamy wasabi-lime dressing—lots of classic sushi ingredients, no rolling necessary.

    For low FODMAP purposes, I include ingredient measurements in my recipes. But when I’m serving a bowl-type meal, I like to set out all of the ingredients so everyone can customize their bowl.

    Jump to:
    • Shopping list
    • Low FODMAP notes
    • Instructions
    • Recipe
    Ingredients for these low FODMAP sushi bowls are measured out into individual white dishes

    Shopping list

    Add these ingredients to your shopping list to make these low FODMAP sushi bowls:

    • Rice – 2 cups cooked (To save time, I like to use frozen rice, like Birdseye Steamfresh or Trader Joe’s)
    • Plain rice vinegar – 1 teaspoon
    • Sugar – 1 teaspoon
    • Wasabi powder – 1 teaspoon
    • Mayonnaise – 3 tablespoons
    • Limes – 2 teaspoons juice (about ½ lime)
    • Smoked salmon – 8 to 9 ounces
    • Carrot matchsticks – 1 cup (about 2 medium carrots cut into matchsticks)
    • Cucumber – ½ cup matchsticks (about ⅓ cucumber)
    • Nori – 1 sheet

    Optional Additional Toppings (for 4 servings): 1 teaspoon sesame seeds; ½ avocado, sliced; 4-8 tablespoons reduced-sodium soy sauce (or tamari sauce for gluten-free)

    Low FODMAP notes

    In this section, I share information for certain ingredients that are either frequently asked about or that have suggested serving sizes to remain low FODMAP. We each have unique tolerance levels and nutritional needs. Please listen to your body (and if possible, work with a FODMAP-trained dietitian) to determine what is best for you. For more low FODMAP serving size info, please refer to the Monash FODMAP app and FODMAP Friendly website or app.

    Carrots are a FODMAP-free food. Enjoy according to your appetite.

    Cucumbers are a FODMAP-free food. Enjoy according to your appetite.

    Mayonnaise is low FODMAP in servings of 2 tablespoons or 40 grams. Double-check ingredients and choose products without high FODMAP ingredients like onion or garlic.

    Nori (Seaweed): A low FODMAP serving is 2 sheets or 5 grams.

    Smoked salmon: Plain salmon does not contain carbohydrates and therefore, is naturally low FODMAP. Smoked salmon often contains added ingredients. It has not specifically been tested. Choose options that do not contain high FODMAP ingredients, like onion or garlic.

    Wasabi powder: A low FODMAP serving is 1 teaspoon. I use J-Basket Powdered Sushi Wasabi Powder or Eden Wasabi Powder. Neither of these products contains sorbitol.

    Optional toppings

    Avocado: A low FODMAP serving is an ⅛ of a whole avocado or 30 grams.

    Sesame seeds are low FODMAP in servings up to 1 tablespoon or 11 grams. Larger amounts contain higher amounts of fructans. Black sesame seeds have not specifically been tested. If concerned, consider testing-to-tolerance for a fun variation when symptoms are well managed.

    Soy sauce, or soya sauce, is low FODMAP in servings of 2 tablespoons or 42 grams. Soy sauce contains small amounts of wheat in levels that should be tolerated by most with IBS. If you require a gluten-free or wheat-free diet, tamari sauce is a suitable alternative.

    To help prevent dishes from getting too salty, I prefer to cook with the reduced-sodium versions. Sodium (or salt) is a mineral and does not impact FODMAP (carbohydrates) levels.

    Three low FODMAP sushi bowls with smoked salmon are arranged on a large white marble slab. Two small wooden bowls with wasabi-lime mayo, a small white bowl of white and black sesame seeds, as well as two small square bowls filled with soy sauce are nearby.

    Instructions

    To make these low FODMAP sushi bowls, simply:

    Make the rice: If not cooked, prepare rice according to package directions. In a medium bowl, whisk together rice vinegar and sugar. Add cooked rice and stir to mix. I like to transfer the rice to the fridge to help cool it down (closer to room temperature) while I prepare the other ingredients.

    Prep the dressing: In a small bowl, mix wasabi powder and water until paste forms. Let sit 2-3 minutes to allow the wasabi flavor to develop. Add mayonnaise and lime juice. Stir until smooth and set aside.

    Assemble the bowls: When ready to serve, place ½ cup of rice into four bowls. To each bowl, add approximately 2 ounces salmon, ¼ cup carrot matchsticks, 2 tablespoons cucumber matchsticks, and 2 tablespoons nori.

    Serve each bowl with ~1 tablespoon wasabi-lime dressing and optional sesame seeds, avocado, and soy sauce. 

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    Print

    Recipe

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    Low FODMAP Sushi Bowls with Smoked Salmon & Wasabi-Lime Mayo


    ★★★★★

    5 from 1 reviews

    • Author: Em Schwartz, MS, RDN
    • Total Time: 20 minutes
    • Yield: 4 1x
    • Diet: Low Lactose
    Print Recipe
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    Description

    Low FODMAP Sushi Bowls are filled with brown rice, smoked salmon, nori, crunchy low FODMAP veggies, and a creamy wasabi-lime dressing.


    Ingredients

    Scale

    Sushi Rice

    • 2 cups cooked rice 
    • 1 teaspoon rice vinegar
    • 1 teaspoon granulated sugar

    Wasabi-Lime Dressing (makes about ¼ cup)

    • 1 teaspoon wasabi powder + 1 teaspoon water
    • 3 tablespoons mayonnaise
    • 2 teaspoons lime juice

    Bowl Toppings

    • 8 to 9 ounces smoked salmon (made with low FODMAP ingredients), sliced into bite-sized pieces
    • 1 cup carrot matchsticks (about 2 medium)
    • ½ cup cucumber matchsticks (about ⅓ cucumber)
    • 1 nori sheet, sliced into thin strips (about ½ cup loosely packed)

    Optional Additional Toppings (per bowl): ¼ teaspoon sesame seeds; ⅛ avocado, sliced; 1-2 tablespoons reduced-sodium soy sauce (or tamari sauce for gluten-free)


    Instructions

    1. If not cooked, prepare rice according to package directions. In a medium bowl, whisk together rice vinegar and sugar. Add cooked rice and stir to mix. I like to transfer the rice to the fridge to help cool it down (closer to room temperature) while I prepare the other ingredients.
    2. In a small bowl, mix wasabi powder and water until paste forms. Let sit 2-3 minutes to allow wasabi flavor to develop. Add mayonnaise and lime juice. Stir until smooth and set aside.
    3. When ready to serve, place ½ cup rice into four bowls. To each bowl, add approximately 2 ounces salmon, ¼ cup carrot matchsticks, 2 tablespoons cucumber matchsticks, and 2 tablespoons nori.
    4. Serve each bowl with 1 tablespoon wasabi-lime dressing and optional sesame seeds, avocado, and soy sauce. 

    Notes

    Low FODMAP Serving: One serving of this recipe uses low FODMAP amounts of ingredients. Product ingredients vary. Double-check ingredients and avoid products containing high FODMAP ingredients until tolerance is known. For specific ingredient information, please check out the “Low FODMAP Notes” section of the blog post or refer to your Monash FODMAP app.

    • Prep Time: 15 minutes
    • Cook Time: 5 minutes
    • Category: Main Dish
    • Method: Low-Cook
    • Cuisine: Japanese-inspired

    Keywords: smoked salmon, wasabi-lime dressing,

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    Reader Interactions

    Comments

    1. Beth says

      December 10, 2022 at 6:41 am

      This recipe was so tasty and easy and quick to make. Thank you!

      Reply
    2. Louise says

      September 08, 2017 at 8:46 pm

      It looks delicious.How much is “a packet of smoke salmon”? Looking foreword to try the recipe.

      Reply
      • Emily says

        September 08, 2017 at 9:11 pm

        Thanks, Louise! I find that the packets of smoked salmon are usually around 4-6 oz. each.

        Reply
    3. Rivaria says

      July 31, 2017 at 5:33 am

      Very nice & delicious rice recipe. We make within 20 mins. Nice recipe:)

      ★★★★★

      Reply
      • Emily says

        July 31, 2017 at 4:52 pm

        Thank you Rivaria! It’s one of my favorite easy weeknight meals!

        Reply

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