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Low FODMAP salmon fillet baked with lemon and dill on a white plate, IBS-safe dinner recipe

Low FODMAP Salmon Recipe (Baked Lemon-Dill)

Sarah Martinez, MS, RD - Registered Dietitian specializing in Low FODMAP diet and IBS management at GoPlatedSarah Martinez
A low FODMAP salmon recipe Monash-verified at 170g per serving. Rich in omega-3, IBS-safe, ready in 35 minutes.
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Prep Time 15 minutes
Cook Time 20 minutes
Rest 5 minutes
Total Time 35 minutes
Course Main Course
Cuisine Mediterranean
Servings 4 fillets
Calories 516 kcal

Equipment

  • baking sheet
  • Parchment paper or aluminum foil
  • Instant-read thermometer Required to verify 145°F internal temperature

Ingredients
  

  • 680 g Fresh salmon fillets, 4 fillets of 170g each (plain, no marinade, zero FODMAP)
  • 1 tsp Garlic-infused olive oil (commercial, no garlic solids, fructan-free)
  • 4 tsp Fresh dill, minced (safe up to 1 cup / 16g per Monash)
  • 8 slices Lemon slices, approx. 1.5 medium lemons (lemon juice safe at 21g / 1 tbsp per Monash)
  • 1 tsp Kosher salt
  • 0.5 tsp Freshly cracked black pepper

Instructions
 

  • Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or aluminum foil.
  • Pat salmon fillets dry with paper towels. Place on the prepared baking sheet, skin-side down. Drizzle garlic-infused olive oil evenly over each fillet.
  • Season each fillet with kosher salt and freshly cracked black pepper. Sprinkle 1 teaspoon of minced fresh dill over each piece.
  • Lay 2 lemon slices on top of each fillet. Ensure slices overlap slightly to cover the surface and baste the fish during baking.
  • Bake for 4 to 6 minutes per ½ inch of thickness, approximately 18–22 minutes for standard 1-inch fillets. The salmon is done when it flakes easily with a fork.
  • Use an instant-read thermometer to verify the internal temperature reaches 145°F (63°C) at the thickest part. Remove from oven and rest 5 minutes before serving.

Notes

Use commercially produced garlic-infused olive oil only, never raw garlic or garlic powder (high fructans). Do not exceed 75g of green beans per serving as a side. Pure maple syrup only, no honey (high fructose) or agave. Smoked salmon: check labels for garlic/onion additives. Storage: airtight container, refrigerator, max 3 days.

Nutrition

Calories: 516kcalCarbohydrates: 37.5gProtein: 29.9gFat: 27.7gSaturated Fat: 3.9gSodium: 362mgFiber: 1.5gSugar: 10.4gCalcium: 45mgIron: 2mg
Keyword baked salmon lemon dill, fodmap safe, gut health, ibs dinner recipe, ibs friendly, low fodmap, low fodmap salmon, monash approved, no bloat dinner, omega 3 salmon, sibo diet
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