Low FODMAP Salmon Sushi Bowl
Ingredients
MAKE GLUTEN FREEServings:
SUSHI RICE
105
short grain sushi rice (uncooked)
4
rice wine vinegar*
1.5
white sugar
GLAZED SALMON
300
fresh salmon fillets (bones removed)
2
garlic infused oil*
1
soy sauce*
0.25
grated/crushed ginger*
2
brown sugar
0.5
rice wine vinegar*
0.5
sesame oil
OTHER INGREDIENTS
150
cucumber (peel & slice)
4
radish
60
avocado*
1
nori seaweed sheet (optional)*
0.5
sesame seeds (light sprinkle)*
2
green onions/scallions (green leaves only, finely chopped)*
LIME MAYONNAISE
3
mayonnaise*
1
large lime (use 1/2 the zest and juice of a lime for every two serves)
Low FODMAP Salmon Sushi Bowl
Love sushi, but can’t be bothered making it? Say hello to our super easy low FODMAP salmon sushi bowl! It has all the sushi flavours with none of the fuss.
This recipe is ridiculously simple to make - you are going to cook some rice, bake your salmon, make a 30-second lime mayo, and chop a few salad veggies. That’s it! Then you get to assemble a fun sushi bowl and eat.
FODMAP Note: This recipe uses a low FODMAP serving of avocado as per Monash University Guidelines.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Egg Free -
Nut Free
Ingredients
MAKE GLUTEN FREEServings:
SUSHI RICE
105
short grain sushi rice (uncooked)
4
rice wine vinegar*
1.5
white sugar
GLAZED SALMON
300
fresh salmon fillets (bones removed)
2
garlic infused oil*
1
soy sauce*
0.25
grated/crushed ginger*
2
brown sugar
0.5
rice wine vinegar*
0.5
sesame oil
OTHER INGREDIENTS
150
cucumber (peel & slice)
4
radish
60
avocado*
1
nori seaweed sheet (optional)*
0.5
sesame seeds (light sprinkle)*
2
green onions/scallions (green leaves only, finely chopped)*
LIME MAYONNAISE
3
mayonnaise*
1
large lime (use 1/2 the zest and juice of a lime for every two serves)
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
606
Fat
22.6g
Saturates
3.6g
Protein
37.6g
Carbs
62.6g
Sugars
10.6g
Fibre
5.9g
Salt
0.8g
Iron
2.7mg
Calcium
70.3mg
Calories
606
Fat
22.6g
Saturates
3.6g
Protein
37.6g
Carbs
62.6g
Sugars
10.6g
Fibre
5.9g
Salt
0.8g
Iron
2.7mg
Calcium
70.3mg
Calories
606
Fat
22.6g
Saturates
3.6g
Protein
37.6g
Carbs
62.6g
Sugars
10.6g
Fibre
5.9g
Salt
0.8g
Iron
2.7mg
Calcium
70.3mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Preheat the oven to 200ºC (390ºF) bake function.
- Place the sushi rice on to cook (we used the absorption method on the back of the packet).
- Line a shallow roasting pan with baking paper.
- In a small bowl mix the garlic oil, soy sauce, ginger, brown sugar, vinegar and sesame oil.
- Place the salmon, skin side down, in the roasting pan and brush over half the soy sauce mixture. Place in the oven and bake for 6 minutes, brush with more soy glaze, then bake for a further 6 minutes. Once the salmon is cooked grill/broil in the oven for 1 to 2 minutes to caramelise the glaze.
- While the salmon cooks, make the lime mayo and prep the vegetables. Zest the lime. Add the zest and juice to the mayo and mix well.
- Peel and slice the cucumber into chunky sticks. Thinly slice the radish, slice and measure out the avocado.
- Cut the nori into small strips (we used scissors to do this).
- Once the sushi rice is cooked, fluff with a fork and then mix through the rice wine vinegar and white sugar. Taste and adjust the sugar if needed.
- Place the cooked sushi rice, glazed salmon, and veggies in bowls. Garnish with nori strips, sesame seeds and finely sliced spring onion/scallion leaves. Add a drizzle of lime mayo and serve with extra slices of lime.
- Serving note: You can enjoy this dish warm or cold.
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.
Nori sheets are found in most Asian food stores and should be stocked in your local supermarket.
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.
Small amounts of avocado are low FODMAP. Just make sure you limit your serving to a 4 tablespoon serve (60g/2.1oz).
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).
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
