Low FODMAP Walnut Crusted Salmon

This 5-ingredient low FODMAP walnut-crusted salmon recipe is an easy 20-minute main dish loaded with healthy omega-3 fats. Pair this simple salmon with fluffy quinoa and a low FODMAP serving of roasted green beans.

Plain salmon is a naturally no-FODMAP food making it a wonderful main dish option for the low FODMAP diet. Salmon is also nutritious; filled with omega-3 fatty acids, vitamin B12, and protein. For general health, it is recommended to consume at least two servings of seafood each week.

I often enjoy baked salmon simply seasoned with salt and pepper. However, when I want to add some pizazz, this walnut-topped salmon is a favorite option.

This 5-ingredient, 20-minute recipe involves brushing the salmon with a simple glaze made of brown sugar, soy sauce, and Dijon mustard, adding some chopped walnuts, and baking to perfection.

Buttery, flaky, slightly sweet-salty, crunchy goodness!

Jump to:

• Ingredients
• Low FODMAP notes
• Instructions
• Storage
• Serve this with
• Recipe
• Food safety

Ingredients

To make this easy low FODMAP salmon recipe, add these ingredients to your shopping list:

• Salmon - 2 (4 to 6-ounce) fillets
• Brown sugar - 2 packed teaspoons
• Reduced-sodium soy sauce (or tamari) - 2 teaspoons
• Dijon mustard - 2 teaspoons
• Walnuts - ¼ cup chopped

Low FODMAP notes

In this section, I share information for ingredients that are either frequently asked about or 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.

Brown sugar is low FODMAP in servings of ¼ cup or 40 grams.

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 often prefer to cook with the reduced-sodium versions. Sodium (or salt) is a mineral and does not impact FODMAP (carbohydrate) levels.

Dijon Mustard is low FODMAP in servings of 1 tablespoon or 23 grams.

Walnuts: A low FODMAP serving is 10 halves or 30 grams. This is about a ¼ cup.

Instructions

To make this walnut-crusted salmon, simply:

Preheat the oven to 425°F. Arrange 2 (4 to 6-ounce) salmon fillets, skin side down, on a sheet pan lined with parchment paper.

In a small bowl, whisk together 2 teaspoons packed brown sugar, 2 teaspoons soy sauce, and 2 teaspoons Dijon mustard. Brush evenly over the tops and sides of the salmon fillets.

Gently press ¼ cup chopped walnuts onto the tops of the coated salmon fillets.

Bake salmon for 4 to 6 minutes per ½-inch of thickness or until done. According to the FDA, salmon is considered done when a food thermometer inserted into the thickest part reads 145°F or the flesh is opaque & separates easily with a fork.

Remove from the oven and cool for a couple of minutes (the walnuts will be hot!) before serving warm.

Storage

Refrigerate leftover low FODMAP walnut-crusted salmon in an airtight container for up to 3 days. Freezing is not recommended.

Serve this with

Consider pairing this low FODMAP walnut-crusted salmon with low FODMAP amounts of a:

• Whole grain or starchy vegetable such as cooked quinoa, steamed rice, or roasted potatoes. All of these options are low FODMAP.
• Green vegetable such as roasted broccoli or steamed green beans

Low FODMAP serving sizes for sides:

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 are a FODMAP-free food with or without the skin. Keeping the skin adds a little extra low FODMAP fiber.

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).

Broccoli can be low FODMAP, depending on the part and serving size. Florets (or the darker green heads) are lower in FODMAPs than the stalks (the lighter green part). Broccoli florets are low FODMAP in servings of ¾ cup or 75 grams. Broccoli stalks have a smaller low FODMAP serving of ⅓ cup or 45 grams.

Green beans are low FODMAP in servings of 15 beans or 75 grams. Larger servings contain higher amounts of the FODMAP sorbitol (one of the polyols).

Similar recipes

• Low FODMAP Sushi Bowls with Smoked Salmon
• Low FODMAP Smoked Salmon and Spinach Frittata Cups
• Low FODMAP Spicy Salmon Salad

Food safety

Some people develop IBS after having gastroenteritis (commonly referred to as a “stomach bug” or the “stomach flu”.) Practicing food safety is one way to help prevent many infections that can lead to gastroenteritis. Here are some food safety tips:

• Cook salmon to a minimum temperature of 145 °F
• Do not use the same utensils on cooked food, that previously touched raw fish
• Wash hands after touching raw fish
• Don't leave food sitting out at room temperature for extended periods

See more guidelines at USDA.gov.

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