I came across the calmbellykitchen blog while looking for low-FODMAP recipes for a client…and I can tell you, if low-FODMAP recipe inspo is what you need, have a poke around there. This recipe is an adaptation of their low-FODMAP maple marinated salmon. However, because there is BENEFIT to including high-FODMAP foods – for those who CAN tolerate them – I’ve FODMAPPED it right back up! Low-FODMAP people, I’ve noted your changes in brackets. No one left behind 🙂
INGREDIENTS (serves 4)
MARINADE + FISH
- ¼ cup garlic-infused extra virgin olive oil
- 2 cloves garlic, peeled and crushed (low-FODMAP: omit)
- ¼ cup real maple syrup
- 2 tbsp soy sauce or tamari
- Freshly ground black pepper, to taste
- 4 salmon fillets, skin on
- 1½ cups brown rice
- 6 eschallots, sliced thinly (low FODMAP: use green tops only)
- 1 cup green peas (low FODMAP: omit)
- 4 cups baby spinach leaves
- ½ bunch fresh coriander, chopped
- Optional: 1 tbsp sesame seeds, savoury yeast flakes – see notes below method
- Place your salmon pieces, skin-down in a glass, oven-proof baking dish.
- In a measuring jug, combine garlic EVOO, crhushed/minced garlic, maple syrup, soy sauce + black pepper. Whisk to combine, and pour over your salmon pieces. Cover with alfoil and marinate (in the fridge) for as long as you have – I like to do this in the morning before work –> one less step to having dinner ready come home time!
READY TO COOK?
- Preheat your oven to 180°C, and put your brown rice on to cook.
- Remove salmon from the fridge, and flip your salmon pieces over and back again, just to make sure the top still has marinade coverage. Now pour most of the excess marinade off into a small jug. Salmon is to go in the oven 25mins before you want to serve up. Cook covered with alfoil.
- Brown rice takes a long time to cook – so use this time to prep your green veg. In a large frypan, add the whites of your eschallots with a little of the marinade and cook for 1-2 minutes. Add your green peas and cook a further 1-2 minutes. Set aside ’til you are ready to add the rice.
- Once cooked (when the rice grain has puffed open a little), drain and add to your pea mix, on high heat. Add in ~½ your reserved marinade and stir through brown rice. IMPORTANT! Taste test your rice mix. If not to your liking, add the rest of the marinade and cook through. Once you have a good coverage, add your spinach leaves, green eschallot tips + coriander.
- Plate up time: divide your camo rice in the amongst 4 plates according to appetite, and top with salmon.
- Sesame seeds – can be used as garnish or added to the camo rice
- Savoury yeast flakes – if you really love flavour, add 1-2 Tbsp to your rice mix when adding the last of your greens
- Not just salmon…any fish can be used – I’ve tried it with Barra, and it works/tastes a treat. If you’re wondering why we recommend skin-on… this is because the skin is where you’ll find a good stash of those omega-3 fats that fish are famous for. While we don’t recommend you eat the skin of legged-animals regularly, the suggestion is polar opposite when it comes to our finned friends. Tuck in 🙂