This Low FODMAP Salmon with Herb Crust can be a part of your favourite fish and chips dish. I normally fry it in garlic infuse oil, which adds flavour, but you can also bake it in the oven. This recipe is for two portions, since in my family I am the only one fish lover, but you can easily multiply it to have a whole tray of fish for a party or a family gathering!
- Perfect for a quite meal or a family gathering, since the recipe can be multiplied.
- It can be served as a fish and chips dish or a bit more healthy option, with a salad or my Garlicky Creamy Spinach – see the recipe here!
- Fresh herbs add flavour to the crust
“Fried or baked – this salmon is full of flavours!”
This recipe has been approved by a Low FODMAP dietitian, Evelyn Toner. Find interesting articles about Nutrition, IBS and FODMAP on her blog.
INGREDIENTS FOR A LOW FODMAP SALMON WITH HERB CRUST, 2 PORTIONS:
2 salmon fillets
1 egg
¼ cup homemade breadcrumbs – made from gluten free loaf. You can easily make them in a blender.
1 tsp of each fresh thyme and rosemary – chopped finely. If you don’t have fresh herbs, you can also use dried thyme and rosemary. Just halve the amount you use, because the dried herbs are much stronger in flavour. You don’t want a salmon that will only taste of rosemary and nothing else!
salt, pepper, to taste – to season the salmon fillets, but also the crust.
garlic infused oil – for shallow frying, a tbsp is sufficient.
LOW FODMAP SALMON WITH HERB CRUST – INSTRUCTIONS TO PREPARE:
First prepare the fish. Cut two filets off a salmon side or use pre cut pieces. I like the skin, but if you want, you can gently remove it with a sharp knife. Season the fish with salt and pepper.
Beat one egg in a deep plate with a sprinkle of salt.
If you need, prepare the gluten free breadcrumbs in a blender or use ones that you have dried in a jar. I usually leave any leftover slices of a gluten free bread to dry and when I have fe of them, I blitz them in a blender into crumbs. Then continue the same process and just add to my breadcrumbs jar. Important thing is that the bread is dry so it won’t go mouldy later.
Place the breadcrumbs in a shallow plate. Finely chop rosemary and strip few thyme stalks. Mix the herbs into the breadcrumbs and season the crumbs with salt and pepper.
Now it is time to assemble and cook!
Preheat a medium non stick pan on a medium heat, with a tablespoon of the Garlic Infused Olive Oil by Fody.
Place the first fillet of salmon in the egg to coat it well. Then cover it completely, on all sides, with herb breadcrumbs. You should have enough egg and crumbs to repeat the process. Then do the same with the second fillet. Fry the salmon fillets for 2-3 minutes on each side (I had thick fillets, so I fried it on four sides) and until cooked through.
Serve with potato chips, a salad or my Garlicky Creamy Spinach (here).
Find a printable recipe card below:
Low FODMAP Salmon with Herb Crust
Equipment
- non stick pan
Ingredients
- 2 salmon fillets
- 1 egg
- ¼ cup homemade breadcrumbs – made from gluten free loaf. You can easily make them in a blender.
- 1 tsp of each fresh thyme and rosemary - chopped finely. If you don't have fresh herbs you can also use dried thyme and rosemary. Just halve the amount you use, because the dried herbs are much stronger in flavour. You don't want a salmon that will only taste of rosemary and nothing else!
- salt pepper, to taste - to season the salmon fillets, but also the crust.
- garlic infused oil - for shallow frying a tbsp is sufficient.
Instructions
- First prepare the fish. Cut two filets off a salmon side or use pre cut pieces. I like the skin, but if you want, you can gently remove it with a sharp knife. Season the fish with salt and pepper.
- Beat one egg in a deep plate with a sprinkle of salt.
- If you need, prepare the gluten free breadcrumbs in a blender or use ones that you have dried in a jar. I usually leave any leftover slices of a gluten free bread to dry and when I have fe of them, I blitz them in a blender into crumbs. Then continue the same process and just add to my breadcrumbs jar. Important thing is that the bread is dry so it won't go mouldy later.
- Place the breadcrumbs in a shallow plate. Finely chop rosemary and strip few thyme stalks. Mix the herbs into the breadcrumbs and season the crumbs with salt and pepper.
- Now it is time to assemble and cook!
- Preheat a medium non stick pan on a medium heat, with a tablespoon of the Garlic Infused Olive Oil by Fody.
- Place the first fillet of salmon in the egg to coat it well. Then cover it completely, on all sides, with herb breadcrumbs. You should have enough egg and crumbs to repeat the process. Then do the same with the second fillet. Fry the salmon fillets for 2-3 minutes on each side (I had thick fillets, so I fried it on four sides) and until cooked through.
- Serve with potato chips, a salad or my Garlicky Creamy Spinach.
Other Low FODMAP fish recipes:
Znajdź przepisy Low FODMAP po polsku
na moim blogu Przepisy Low FODMAP:
