IBS Low FODMAP Diet: Salmon, Rice & Arugula Recipe

The Tummy Clinic | October 6th, 2021

3 servings / 25 minutes

Ingredients

  • 12 ozs Salmon Fillet
  • 1/3 tsp Sea Salt
  • 3/4 cup Jasmine Rice (dry, uncooked)
  • 1 1/2 tbsps Extra Virgin Olive Oil
  • 1/3 Lemon (juiced)
  • 3 cups Arugula

Directions

  1. Preheat oven to 425ºF (218ºC).
  2. Rinse the salmon fillets and pat them dry. Season with sea salt and transfer to a baking sheet. Bake in the oven for 12 to 15 minutes, or until the salmon flakes with a fork.
  3. While the salmon roasts, make your jasmine rice according to the instructions on the package.
  4. Combine the extra virgin olive oil and lemon juice in a jar and mix well.
  5. Divide salmon, rice and arugula between bowls or containers, and drizzle with the oil and lemon dressing. Enjoy!

Notes

No Salmon: Use any type of fish fillet instead, or use canned fish.
No Arugula: Use baby spinach, kale, or mixed greens instead.
No Rice: Use quinoa instead.
Leftovers: Refrigerate in an air-tight container up to 3 days.

Nutrition

Amount per serving

Calories 387
Fat 14g
Saturated 2g
Trans 0g
Polyunsaturated 4g
Monounsaturated 7g
Carbs 39g
Fiber 1g
Sugar 1g
Protein 26g
Cholesterol 62mg
Sodium 350mg
Potassium 635mg
Vitamin A 520IU
Vitamin C 5mg
Calcium 46mg
Iron 1mg
Vitamin D 0IU
Vitamin E 1mg
Vitamin K 26µg
Thiamine 0.3mg
Riboflavin 0.4mg
Niacin 9mg
Vitamin B6 1.0mg
Folate 49µg
Vitamin B12 3.6µg
Phosphorous 238mg
Magnesium 43mg
Zinc 1mg
Selenium 41µg

Frequently Asked Questions

Irritable bowel syndrome (IBS) is characterized by a variety of symptoms, including cramping, abdominal pain, bloating, gas, and diarrhea or constipation, or both. IBS is a chronic condition that you’ll need to manage long term. The cause is not well understood.

There is no definitive test to diagnose IBS. IBS is diagnosed after your doctor has reviewed your symptoms and occasionally ordered tests to rule out other conditions.

Visits at the Tummy Clinic are not covered by OHIP, however most extended healthcare plans cover many aspects of the care you will receive here, such as visits to Naturopathic Doctors, Dieticians, Social Workers or Psychotherapists. Check your benefits package or contact your insurance company for more information.