Description
This gut-friendly dinner is specifically designed for IBS sufferers, using gentle-on-the-stomach ingredients that help reduce bloating, discomfort, and digestive distress. Featuring lemon herb baked salmon with quinoa and steamed zucchini, this meal is high in protein, fiber, and healthy fats while avoiding common IBS triggers like garlic, onions, and dairy. It’s light, nutritious, and perfect for soothing sensitive digestion.
Ingredients
Scale
For the Salmon:
- 2 salmon fillets (wild-caught preferred)
- 1 tbsp olive oil
- 1 tbsp fresh lemon juice
- ½ tsp dried oregano
- ½ tsp dried basil
- ½ tsp ground turmeric (anti-inflammatory)
- ¼ tsp sea salt
- ¼ tsp black pepper
- ½ tsp grated ginger (optional, for digestion)
For the Quinoa:
- 1 cup quinoa, rinsed
- 2 cups water
- ½ tsp salt
- 1 tbsp olive oil
- 1 tbsp fresh lemon juice
For the Steamed Zucchini:
- 1 medium zucchini, sliced
- ½ tsp salt
- ½ tsp dried thyme (optional)
Instructions
Prepare the Salmon:
- Preheat oven to 375°F (190°C).
- In a small bowl, mix olive oil, lemon juice, oregano, basil, turmeric, salt, pepper, and ginger.
- Place salmon fillets on a lined baking sheet and brush with the seasoning mixture.
- Bake for 12–15 minutes until salmon flakes easily with a fork.
Cook the Quinoa:
- Bring 2 cups of water to a boil in a pot.
- Add rinsed quinoa and salt. Reduce heat to low, cover, and simmer for 15 minutes, or until water is absorbed.
- Remove from heat, fluff with a fork, and stir in olive oil and lemon juice.
Steam the Zucchini:
- Bring a small pot of water to a boil. Place zucchini slices in a steamer basket.
- Steam for 5 minutes until tender but not mushy.
- Sprinkle with salt and thyme before serving.
Serve & Enjoy:
- Plate salmon with a side of quinoa and steamed zucchini. Drizzle with extra lemon juice if desired.
Notes
- Low FODMAP Tip: This recipe avoids high-FODMAP ingredients like garlic and onions, which can trigger IBS symptoms.
- Anti-Inflammatory Boost: Turmeric and ginger help reduce bloating and digestive discomfort.
- Meal Prep Friendly: Store leftovers in an airtight container for up to 2 days.
- Serving Suggestion: Pair with peppermint tea to aid digestion.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Dinner
- Method: Baking & Steaming
- Cuisine: Healthy / IBS-Friendly
Nutrition
- Serving Size: 1 plate (salmon + quinoa + zucchini)
- Calories: 420
- Sugar: 2g
- Sodium: 450mg
- Fat: 18g
- Saturated Fat: 3g
- Unsaturated Fat: 15g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 4g
- Protein: 35g
- Cholesterol: 55mg