Low FODMAP Mustard Salmon Mason Jar Salad

Ingredients

MAKE GLUTEN FREE

Servings:

Mustard Dressing

1   lemon juice*
1   olive oil
0.5   dijon mustard*
1   black pepper*

Other Ingredients

70   fresh salmon fillets (remove the bones)
0.5   red bell peppers (deseeded & diced)
60   small cucumber (diced)
30   avocado (diced)*
1   lettuce (butter, iceberg, red coral) (shredded)

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

Low FODMAP Mustard Salmon Mason Jar Salad

Last updated Apr 8th, 2019

PREP IN 5 MIN
COOKS IN 12 MIN
SERVES 1

BY Alana Scott
DIETITIAN REVIEWED BY Joanna Baker (APD)
FEATURED IN Dinner, Lunch

Fresh flavours, crunchy ingredients and packed full of omega 3… this low FODMAP Mustard Salmon Mason Jar Salad is perfect and makes for a guilt-free low FODMAP recipe for lunch.

FODMAP note: Avocado is low FODMAP in 30g serves and can be enjoyed during the first phase of the low FODMAP diet. We recommend you weigh your avocado or limit yourself to 1 to 2 tablespoons (tbsp = 15ml).

  • Gluten Free Option
  • Low FODMAP
  • Dairy Free
  • Egg Free
  • Nut Free
  • Soy Free
SHOW NUTRITION

Ingredients

MAKE GLUTEN FREE

Servings:

Mustard Dressing

1   lemon juice*
1   olive oil
0.5   dijon mustard*
1   black pepper*

Other Ingredients

70   fresh salmon fillets (remove the bones)
0.5   red bell peppers (deseeded & diced)
60   small cucumber (diced)
30   avocado (diced)*
1   lettuce (butter, iceberg, red coral) (shredded)

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

Nutrition per serve

    | |
Calories 310
Fat 22.2g
Saturates 3.2g
Protein 17.3g
Carbs 12.3g
Sugars 5.3g
Fibre 4.5g
Salt 0.1g
Iron 1.5mg
Calcium 38.8mg
Calories 310
Fat 22.2g
Saturates 3.2g
Protein 17.3g
Carbs 12.3g
Sugars 5.3g
Fibre 4.5g
Salt 0.1g
Iron 1.5mg
Calcium 38.8mg
Calories 310
Fat 22.2g
Saturates 3.2g
Protein 17.3g
Carbs 12.3g
Sugars 5.3g
Fibre 4.5g
Salt 0.1g
Iron 1.5mg
Calcium 38.8mg
    | | |
  1. Pre-heat the oven to 200ºC (390ºF) on bake function. Place the salmon fillet in a small oven proof dish. Remove any bones with tweezers. Drizzle with neutral oil and rub with salt and pepper. Bake for 10-12 minutes or until the salmon is cooked. Remove from oven.
  2. While the salmon cooks mix together the mustard dressing and prep the cucumber, red capsicum/bell pepper, lettuce and avocado. Add a small squeeze of lemon juice over the avocado to stop it browning.
  3. Once the salmon has cooled, shred with a fork.
  4. Then place in a mason jar (preserving jar) in this order: mustard dressing, cucumber, red capsicum/bell pepper, avocado, salmon, lettuce.
  5. When you’re ready to eat shake the jar to coat in dressing then eat with a fork or transfer to a bowl. Enjoy!

Buying Tips

Make your lemon juice and lemon zest from fresh lemon.

Small amounts of avocado are low FODMAP. Just make sure you limit your serve to 1/8th of an avocado or 20g.

Check your mustard does not contain onion or garlic powder.

Gluten Free Tips

Herbs and spices are naturally gluten free, however they can become contaminated during manufacturing processes. If you are highly sensitive to gluten, check the dried herbs and spices 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.

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: Joanna Baker (APD)

Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alon... Read More