Easy Low FODMAP Salmon Fried Rice
Easy Low FODMAP Salmon Fried Rice
This easy low FODMAP salmon fried rice is one of my favourite lunchtime dishes! It is easy to make and the grated carrot gives the dish a slightly sweet flavour.
Tinned salmon (with bones) is an excellent source of calcium, especially for those of us who do not tolerate dairy products.
If you are feeling lazy you can use precooked rice from the supermarket, which will almost halve the amount of time it takes to make this low FODMAP recipe.
Ingredients
Make gluten freeEasy Salmon Fried Rice
green onions/scallions (green leaves only, finely sliced)
FODMAP
garlic infused oil
FODMAP
Garlic infused oil is normally found in the oil section of your local supermarket or you can buy it online. It should be clear with no floating bits of garlic.
You can also make garlic infused oil at home by frying garlic cloves in cooking oil until they are golden and fragrant, then remove and discard the garlic before you continue cooking your meal. This is a low FODMAP way to capture the garlic flavour as the fructans can't leach into the oil.
grated/crushed ginger (or fresh grated ginger)
FODMAP
plain pink salmon (canned)
FODMAP
soy sauce
FODMAP
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Learn moreMethod
- If you are not using precooked rice then place the uncooked rice on to cook according to packet directions.
- Prepare the vegetables. Remove the seeds and dice the capcisum/pepper, peel and grate the carrot, finely chop the green onions/spring onion leaves, and cut the green beans into bite-sized pieces. If using fresh ginger peel and grate it.
- Heat a large non-stick frypan over medium heat. Add the sesame oil and garlic infused oil. Fry the crushed ginger and green onions/scallions (green tips only) until fragrant (about 1 to 2 minutes). Add the red bell pepper and fry for 1 minute until it starts to soften. Open and drain the canned salmon. Then add the grated carrot, green beans, and tinned salmon to the frypan and stir until the salmon is broken into small pieces. Turn the heat down to medium-low. Add the fish sauce. Crack the eggs into the frypan and continuously mix them through the other ingredients until the egg cooks.
- If using precooked rice heat according to packet directions. Then add the precooked rice or the freshly cooked rice to the frypan. Stir through the soy sauce. Remove from heat once all the ingredients have heated through. Season with salt and pepper if desired.
- Serve hot and in bowls.
Nutrition per serve
- Standard |
- Dairy Free |
- Gluten Free
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Alana Scott
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read more
Kate Watson (RD)
Kate Watson is a FODMAP trained registered dietitian in the USA. She is the former co-founder and president of Nicer Foods, the first company in the US dedicated to making pre-made FODMAP friendly foods. Kate struggled with IBS for two decades until she f... Read more
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