Easy Low FODMAP Salmon Fried Rice

Ingredients

MAKE GLUTEN FREE

Servings:

Easy Salmon Fried Rice

0.5   red bell pepper (deseeded & sliced)
1   carrot (peeled & grated)
20   green onions/scallions (green tips only, finely sliced)*
80   green beans
1   sesame oil
1   garlic infused oil*
2   crushed ginger (or fresh grated ginger)*
210   plain pink salmon (canned)*
2   large egg
2   Thai fish sauce (nam pla)
200   long grain white rice or basmati rice (OR 2 cups precooked rice)
2   soy sauce*
1   salt & pepper

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.

Equipment

  • large frypan
  • medium saucepan

Easy Low FODMAP Salmon Fried Rice

Last updated Mar 5th, 2022

PREP IN 10 MIN
COOKS IN 10 MIN
SERVES 3

BY Alana Scott
DIETITIAN REVIEWED BY Kate Watson (RD)
FEATURED IN Dinner, Lunch

This easy low FODMAP salmon fried rice is one of my favourite lunch time 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.

Recipe update: Please note that this recipe was updated on the 5th of March 2022 after Monash University changed the serving size recommendation for red pepper/capsicum.

  • Gluten Free
  • Low FODMAP
  • Dairy Free
  • Nut Free

Ingredients

MAKE GLUTEN FREE

Servings:

Easy Salmon Fried Rice

0.5   red bell pepper (deseeded & sliced)
1   carrot (peeled & grated)
20   green onions/scallions (green tips only, finely sliced)*
80   green beans
1   sesame oil
1   garlic infused oil*
2   crushed ginger (or fresh grated ginger)*
210   plain pink salmon (canned)*
2   large egg
2   Thai fish sauce (nam pla)
200   long grain white rice or basmati rice (OR 2 cups precooked rice)
2   soy sauce*
1   salt & pepper

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.

Equipment

  • large frypan
  • medium saucepan
SHOW NUTRITION

Nutrition per serve

    | |
Calories 528
Fat 17.5g
Saturates 3.4g
Protein 29g
Carbs 62.6g
Sugars 4.5g
Fibre 3.6g
Salt 1.4g
Iron 5.1mg
Calcium 274.5mg
Calories 528
Fat 17.5g
Saturates 3.4g
Protein 29g
Carbs 62.6g
Sugars 4.5g
Fibre 3.6g
Salt 1.4g
Iron 5.1mg
Calcium 274.5mg
Calories 529
Fat 17.5g
Saturates 3.4g
Protein 28.7g
Carbs 62.5g
Sugars 4.3g
Fibre 3.6g
Salt 1.4g
Iron 5.1mg
Calcium 273.3mg
    | | |
  1. If you are not using precooked rice then place the uncooked rice on to cook according to packet directions.
  2. Prepare the vegetables by deseeding and slicing the red bell pepper into strips, peel and grate the carrot, finely cut the green onions/scallions (green tips only), and cut the green beans into pieces. If using fresh ginger peel and grate it.
  3. 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 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.
  4. 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.
  5. Serve hot and in bowls.

Buying Tips

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.

Check the crushed ginger does not contain garlic. Crushed ginger is grated ginger that has been preserved in a jar. You can swap it for fresh ginger if you prefer.

Make sure you buy plain canned salmon that doesn’t have added high FODMAP ingredients like onion or garlic. You can use fresh salmon if you prefer, but you will need to cook it first.

Buy a bunch of spring onions/scallions with long green leaves. You can use the green leaves in your low FODMAP meals, just make sure you avoid using the white stem and lime green stems as these are high FODMAP. Once you've harvested the leaves pop the spring onion/scallion bulbs into a glass of water on the window sill. The leaves will reshoot so you can harvest them again.

The amount of wheat in regular soy sauce is low FODMAP, however if you are feeling concerned you can buy gluten free soy sauce (Tamari).

Gluten Free Tips

There are no gluten free tips for this recipe.

Dairy Free Tips

There are no dairy free tips for this recipe.

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Author: 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

Professional Reviewer: 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 sh... Read More

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