Low-FODMAP lemon wild salmon with quinoa and courgette

Low-FODMAP lemon wild salmon with quinoa and courgette: a light recipe with wild salmon, fresh lemon, nutty quinoa and gently cooked courgette.

At a glance

• Serves 2
• Prep time: 10 min
• Cooking time: 15 min
• Total time: 25 min
• Calories: 328 kcal per serving
• Protein: 19 g
• Fat: 19 g
• Carbs: 19 g

Ingredients

• 1 wild salmon fillet (about 150g)
• 1 medium courgette
• 1 tbsp lemon juice
• 50g quinoa
• 1 tbsp olive oil
• Salt and pepper

Method

You’ll need: frying pan · saucepan · chopping board · knife · sieve

1. Rinse the quinoa thoroughly in a sieve. Wash the courgette, cut it into half-moons and pat the wild salmon dry.
2. Cook the quinoa in water until soft but still with a little bite. Then let it steam dry briefly.
3. Gently heat the olive oil in a frying pan. Fry the courgette over a medium heat until it softens and takes on a little colour.
4. Add the wild salmon to the pan and cook gently for 3–4 min per side. Season with lemon juice, salt and pepper.
5. Add the quinoa to the courgette or serve it alongside. Season everything briefly and let the flavours come together.
6. Serve hot, plating the lemon wild salmon with the quinoa and courgette straight away.

Good to know

When you want something light and fresh that's still satisfying, this dish is a good choice. It tastes clear and uncomplicated, and it's quick to make.

Swaps

Wild salmon → trout or Arctic char (similar protein content, often a little milder, also contain omega-3 fatty acids) Quinoa → buckwheat (gluten-free, contains minerals, low-FODMAP in a suitable portion) Courgette → carrots (beta-carotene, the precursor of vitamin A) Olive oil → avocado oil (heat-stable, mainly monounsaturated fats)

Allergens

Contains fish. Quinoa is naturally gluten-free; for sensitive children, season the dish mildly, and in pregnancy wild salmon is fine as long as it's cooked all the way through.

Frequently asked questions

Why is courgette considered low-FODMAP?

In moderate portions, courgette usually counts as a low-FODMAP vegetable. As always, individual tolerance can still differ.

Which fatty acids are in wild salmon?

Wild salmon mainly provides the long-chain omega-3 fatty acids EPA and DHA, plus smaller amounts of monounsaturated and polyunsaturated fatty acids.

What makes quinoa interesting nutritionally?

Quinoa contains fibre, magnesium, iron and manganese. It also contains the full set of essential amino acids.

Is lemon juice always fine if you have a sensitive stomach?

Lemon juice contains hardly any FODMAPs, but its acidity can be unpleasant for very sensitive people. In that case, a little less is often enough for the fresh note.

What's in courgette?

Courgette is fairly mild and watery, but it contains vitamin C, potassium and smaller amounts of other micronutrients. Its appeal often lies in its mild flavour and soft texture.

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