If you’re looking for a comforting, satisfying dinner that won’t upset your stomach, this low FODMAP salmon dinner checks every box. It’s rich in omega-3s, easy on digestion, and full of simple, wholesome flavor.
Salmon is one of the most gut-friendly proteins you can eat — it’s high in anti-inflammatory fats, quick to cook, and pairs perfectly with IBS-safe sides like creamy mashed potatoes and lightly steamed green beans. No onion, no garlic, no triggers.
It’s also a great post-flare-up or end-of-day meal to help your body unwind. This recipe is part of our Safe Staples collection — meals designed for regular, reliable IBS-friendly eating.
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).