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!
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 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.
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 prefer to cook with the reduced-sodium versions. Sodium (or salt) is a mineral and does not impact FODMAP (carbohydrates) 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.
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.
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 155 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).
- Low FODMAP Sushi Bowls with Smoked Salmon
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This 5-ingredient low FODMAP walnut-crusted salmon recipe is an easy 20-minute main dish loaded with healthy omega-3 fatty acids. Pair this simple salmon with fluffy quinoa and a low FODMAP serving of roasted or steamed green beans.
- 2 (4 to 6-ounce) salmon fillets
- 2 teaspoons packed brown sugar
- 2 teaspoons reduced-sodium soy sauce (or tamari)
- 2 teaspoons Dijon mustard
- ¼ cup chopped walnuts
- Preheat the oven to 425°F. Arrange salmon fillets, skin side down, on a sheet pan lined with parchment paper.
- In a small bowl, whisk together brown sugar, soy sauce, and mustard. Brush the mixture evenly over the tops and sides of the salmon fillets.
- Gently press 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 (flesh is opaque and separates easily with a fork). 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 salmon from the oven and cool for a couple of minutes. The walnuts will be hot. Serve warm.
Low FODMAP Serving: One serving (1 salmon fillet) is made with low FODMAP amounts of ingredients. Individual tolerance may vary. 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 minutes
- Cook Time: 15 minutes
- Category: Main Dish
- Method: Baking
- Cuisine: Low FODMAP
Keywords: low FODMAP salmon, low FODMAP fish, low FODMAP supper
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