If you’re in search of a comforting, hearty dinner that won’t give you a tummyache, then this low FODMAP salmon dinner is for you. It’s an omega-3 powerhouse, highly digestible and full of simple, clean flavor.
Salmon is one of the most digestion-friendly proteins you can eat, as it’s full of anti-inflammatory fats, quick-cooking and delicious with IBS-friendly sides such as creamy mashed potatoes or lightly steamed green beans. No onion, no garlic, no triggers.
It’s also an ideal post-flare-up or end-of-day meal to help your body relax. This recipe is part of our Safe Staples series of IBS-friendly dishes that are designed to be enjoyed repeatedly, without risk.
According to the Monash FODMAP Guide, salmon, white potatoes, and green beans are considered low FODMAP when eaten in appropriate portions.
🔹 100% low-FODMAP
🔹 High protein, high comfort
🔹 Balanced and gentle on digestion
🔹 One-pan easy prep
🔹 Ideal for family dinners or meal prep nights
Want more go-to meals like this? Browse our Safe Staples category for gut-friendly comfort foods made for real life.
Baked Salmon with Mashed Potatoes & Green Beans
Equipment
- Baking sheet
- Saucepan
- Steamer basket or colander
- Potato masher or fork
Ingredients
For the salmon:
- 2 salmon fillets skin-on or off, 120g each
- 1 tbsp garlic-infused olive oil
- ½ tsp dried dill or parsley
- Salt & pepper to taste
- Lemon wedges for serving
For the mashed potatoes:
- 2 medium white potatoes peeled & chopped
- 2 tbsp lactose-free butter
- 2-3 tbsp lactose-free milk
- Salt to taste
For the green beans:
- 1 cup green beans trimmed
- 1 tsp olive oil optional for sauté
- Salt & pepper to taste
Instructions
Prep the Potatoes:
- Boil chopped potatoes in salted water for 12–15 minutes or until fork-tender.
Bake the Salmon:
- Preheat oven to 375°F (190°C). Place salmon on baking sheet, drizzle with garlic oil, season, and bake for 15–18 minutes.
Steam the Beans:
- Steam green beans for 3–5 minutes until crisp-tender. Optional: toss in olive oil afterward.
Mash the Potatoes:
- Drain and mash potatoes with butter and milk until smooth.
Serve:
- Plate the salmon, mashed potatoes, and green beans. Add lemon wedges if desired.
Notes
🥗 Full Nutrition Table:
| Nutrient | Amount | % Daily Value* |
|---|---|---|
| Calories | 410 kcal | – |
| Protein | 29g | 58% |
| Carbs | 22g | 7% |
| Fat | 25g | 38% |
| Fiber | 3g | 12% |
| Omega-3 | High | – |
| Sodium | 300mg | 13% |
| Potassium | 650mg | 18% |
🧠 Important Notes:
- Choose salmon with skin for extra omega-3s (optional).
- Always use garlic-infused oil (not minced garlic) to keep it low FODMAP.
- Potatoes and green beans should be served in FODMAP-safe portions (½ cup cooked per person).