IBS Unfiltered

Prep time: 10 minutes
Cook time: 25 minutes
Total time: 35 minutes
Difficulty: Medium
Serves: 2

This Lemon & Herb Salmon with Warm Quinoa & Zucchini is a light, low-FODMAP meal designed to support gut comfort while still being flavorful and satisfying. Fresh salmon is baked with lemon, dill, and garlic-infused olive oil for gentle, aromatic flavor — no high-FODMAP ingredients required. Served over fluffy quinoa and sautéed zucchini, this dish provides lean protein, fibre, and anti-inflammatory omega-3s, making it ideal for people managing IBS or seeking a balanced, bloat-friendly dinner.

🧂 Ingredients

For the salmon:

• 2 salmon fillets (about 150 g / 5 oz each)
• 1 tbsp garlic-infused olive oil (low-FODMAP alternative to garlic)
• 1 tbsp fresh lemon juice
• ½ tsp lemon zest
• 1 tsp chopped fresh dill (or parsley)
• Salt and pepper to taste

For the warm quinoa & zucchini:

• ½ cup uncooked quinoa (rinsed)
• 1 cup low-FODMAP vegetable stock or water
• 1 medium zucchini, thinly sliced or ribboned
• 1 tsp olive oil
• 1 tsp chopped fresh parsley or chives
• Pinch of salt and pepper
• Optional: a few spinach leaves or green beans for extra greens

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👩‍🍳 Instructions

1. Cook the quinoa
   • Rinse quinoa well under cold water.
   • Add to a saucepan with stock or water, bring to a boil, then reduce heat.
   • Cover and simmer for 12–15 minutes until fluffy. Set aside.
2. Prepare the salmon
   • Preheat oven to 375 °F (190 °C).
   • Line a small baking dish with parchment paper.
   • Brush salmon with garlic-infused olive oil, then sprinkle with salt, pepper, lemon juice, zest, and herbs.
   • Bake for 12–15 minutes or until salmon flakes easily with a fork. (You can also pan-sear for 3–4 min per side if you prefer.)
3. Sauté the zucchini
   • In a skillet, heat olive oil over medium heat.
   • Add zucchini slices and a pinch of salt.
   • Sauté 3–4 minutes until tender but not mushy.
   • Stir in parsley or chives at the end.
4. Assemble
   • Divide quinoa and zucchini between two plates.
   • Top with baked salmon fillet.
   • Drizzle with a little extra lemon juice or olive oil if desired.

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🌿 Serving Tips

• Pair with a cup of peppermint tea or ginger tea for additional digestive comfort.
• If tolerated, garnish with a few toasted pumpkin seeds for crunch.
• Store leftovers in an airtight container in the fridge for up to 2 days.