FODMAP Sesame Salmon and Vegetables
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Today I share an awesome recipe for when you’re feeling lazy! (I was…) It is as simple as any recipe can get and it’s delicious and healthy. The low FODMAP sesame salmon with spinach and oyster mushrooms will leave you satiated for hours. That’s because it’s high in protein and healthy fats and low in carbs.
Salmon is a great source of omega-3 fatty acids. These fatty acids are ideally consumed on a regular basis and can also be found in olive oil and nuts for example. Omega-3 fatty acids have numerous health benefits, most of them related to a reduced risk of heart disease.
When buying salmon, try to look for a good quality salmon. Farmed salmon is often not good quality and can be full of antibiotics, which are bad for your gut bacteria. To find a good quality salmon, keep an eye out for the ASC certificate or ask the seller for organic salmon. The ASC certificate is often mentioned on the front of the packaging. A good salmon does not have too much fat, which you can recognize by the white lines in the flesh. Choose one with the least visible thick white lines.
Other than the salmon, you need tahini (sesame paste), sesame oil, sesame seeds, and lemon juice. And vegetables. I chose spinach and oyster mushrooms.
Most mushrooms are not FODMAP friendly, but I miss them so much! I got very excited when I realized that oyster mushrooms are FODMAP friendly! So many possibilities to use them! The Monash University FODMAP app provides us with the awesome information that oyster mushrooms are low FODMAP up until 1 kg. Using that amount might be overdoing it a little though… But you can sure make a tasty meal with oyster mushrooms now!
Time to get cooking again! Let me know how you liked it!
Low FODMAP Sesame Salmon With Oyster Mushrooms and Spinach
Recipe by Positive Gut - positivegut.com
- 200 - 300 g salmon
- 1 tbsp tahini
- 2 tbsp sesame oil
- 1 tsp lemon juice
- 150 g oyster mushrooms low FODMAP up to 1 kg
- 400 g fresh spinach
- 1 tbsp sesame seeds
- Start by preparing the sesame marinade for the salmon. In a cup, put together 1 tbsp tahini, 1 tbsp sesame oil and 1 tsp of lemon juice. Whisk together with a fork until it's properly mixed and set aside.
- Cut the oyster mushrooms into pieces.
- Cut the salmon into 2 pieces (if you bought a single piece and not 2 separate ones) and marinate/thinly cover each piece with the sesame marinade.
- Preheat 2 non-stick frying pans on the stove. Once the pans are hot, turn the fire down to medium/low heat and add the salmon to one of the pans. In the other pan, add 1 tbsp of sesame oil and add the oyster mushrooms, stir fry until they are wilted.
- Bake the salmon pieces on one side for about 3 minutes and then turn them over and bake for another 2 minutes.
- Add the spinach to the oyster mushrooms, and let it wilt. Keep scooping the mixture to distribute the heat evenly.
- Check to see if the salmon is done. Depending on your taste, you can fully cook it or have it medium-rare. The inside is light pink when it's fully cooked, or still slightly see-through when it's medium-rare.
- Serve the salmon with the vegetable mixture on a plate and sprinkle with some sesame seeds.
Hi there, I’m Manon.
In my daily life I work as a registered dietitian in the Netherlands with a special interest in gut health.
During my workday I get loads of questions about healthy food, recipes and lifestyle to make it a little easier to get healthy. On Positive Gut I collect my best recommendations, tips and recipes to make your healthy lifestyle a little easier!