Low FODMAP Mustard Salmon Traybake
Ingredients
MAKE GLUTEN FREEServings:
TRAYBAKE
2.25
potato (leave skin on & cut into bite-sized pieces)
130
zucchini (cut into bite sized pieces)
1.5
green beans (cut into bite sized pieces)
280
fresh salmon fillets
1
olive oil
1
salt & pepper
1
small lemon (for serving)
1
fresh parsley (for serving, optional)
MUSTARD DRESSING
3
mayonnaise*
1
dijon mustard*
0.5
pure maple syrup (optional - add to taste)*
1
black pepper
Low FODMAP Mustard Salmon Traybake
Mustard + salmon = tasty combo! If there is one thing in life that we are sure of - it’s that you lovely humans LOVE a good traybake. They are quick to prep and then your oven does all the hard work while you do chores, watch Netflix, or put your feet up with a hot cup of tea.
This low FODMAP mustard salmon traybake will not disappoint. It gives you golden roasted potatoes, tender green beans and melt- in-your mouth salmon smothered in a ridiculously easy mustard sauce. Sound good?
FODMAP notes: We know it’s tempting not to portion out your courgette/zucchini and just throw whatever you have in the fridge on the tray. However, courgette/zucchini becomes high FODMAP quickly so make sure you follow our serving size recommendation below.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Egg Free -
Nut Free
Ingredients
MAKE GLUTEN FREEServings:
TRAYBAKE
2.25
potato (leave skin on & cut into bite-sized pieces)
130
zucchini (cut into bite sized pieces)
1.5
green beans (cut into bite sized pieces)
280
fresh salmon fillets
1
olive oil
1
salt & pepper
1
small lemon (for serving)
1
fresh parsley (for serving, optional)
MUSTARD DRESSING
3
mayonnaise*
1
dijon mustard*
0.5
pure maple syrup (optional - add to taste)*
1
black pepper
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
522
Fat
19.5g
Saturates
3g
Protein
37.8g
Carbs
53.3g
Sugars
9.3g
Fibre
8.9g
Salt
0.6g
Iron
3.8mg
Calcium
97.7mg
Calories
522
Fat
19.5g
Saturates
3g
Protein
37.8g
Carbs
53.3g
Sugars
9.3g
Fibre
8.9g
Salt
0.6g
Iron
3.8mg
Calcium
97.7mg
Calories
522
Fat
19.5g
Saturates
3g
Protein
37.8g
Carbs
53.3g
Sugars
9.3g
Fibre
8.9g
Salt
0.6g
Iron
3.8mg
Calcium
97.7mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Preheat the oven to 200ºC (390ºF) bake function. Line a roasting tray with baking paper/parchment paper.
- Scrub the potatoes so the skin is clean and then cut into bite-sized pieces. Trim the ends of the green beans. Slice the courgette/zucchini in half and then into bite-sized chunks. Check the salmon fillets for bones and remove them with tweezers if needed.
- Make the mustard dressing by mixing the ingredients together in a small bowl. Taste - if the dressing is too sour add a little pinch of sugar or a dash of maple syrup. If the dressing isn’t tart enough then add more dijon.
- Place the potatoes into the roasting tray and toss through the olive oil. Season with salt and pepper. Place in the oven and roast for 20 minutes, then add the courgette/zucchini and cook for another 10 minutes. Next, gently stir the vegetables, then add the salmon fillets and green beans and cook for a further 15 minutes.
- Remove from the oven. Season with salt and pepper. Add a squeeze of lemon juice to the salmon, then drizzle the salmon and veggies in mustard dressing. Serve the low FODMAP mustard salmon traybake hot with extra wedges of lemon.
Buying Tips
Make sure you use pure maple syrup (low FODMAP) not maple flavoured syrup (potentially high FODMAP).
Check your mustard does not contain onion or garlic powder.
Choose a mayonnaise that does not include onion or garlic powder. We like using Best Foods Mayonnaise (Lite or regular). If you are a meal plan member you can also grab the recipe for our egg free mayonnaise here.
Gluten Free Tips
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.
Dairy Free Tips
There are no dairy free tips for this recipe.
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
