* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.
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 the recipe.
Garlic infused oil is found in the oil section of your local supermarket. 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 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 green onions/scallions with long green tips. You can use the green tips of the green onions/scallions (which are low FODMAP) and not the white stem when cooking.
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).
If you are highly sensitive to gluten, check all packaged products, processed meat (like bacon), nuts, seeds and dried fruit do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.