Low FODMAP Maple Mustard Baked Salmon Recipe (2024)

February 10, 2017 by Lauren Renlund MPH RD

Every time someone tells me they don’t like fish, or only eat it deep-fried, I am truly shocked. Fish is a staple food in our house. We eat so many different types and use various cooking methods. Some of our favourites are rainbow trout, tuna, tilapia and salmon. Not only is fish incredibly nutritious and packed with omega-3 fats, it is absolutely delicious when prepared properly. My dad’s Maple Mustard Baked Salmon recipe is one of the easiest ways to cook tasty salmon at home. This recipe is also naturally low in FODMAPs and gluten-free.

I always see so many Valentine’s Day dessert recipes posted the first two weeks of February. There are so many yummy recipes for brownies, chocolate dipped strawberries, etc. Those recipes are a lovely finish to a romantic dinner, but what are you going to make for the main course? Tell your partner you love their heart by cooking them this heart-healthy recipe for dinner!

There are so many health benefits from eating fish. In Canada, many families eat a lot of red meat and poultry, but sadly not too much fish. Fish is a great source of heart-healthy omega-3 fatty acids, and also contains protein, iron and vitamin D.¹ Salmon is one of the best sources of omega-3s. Rainbow trout is also another healthy option, and can be used in place of salmon in this recipe. It also contains healthy omega-3 fats, but not as much as salmon. Keep your eye out for local fish in your grocery store or farmers market.

When buying fish look for a filet that has a fairly even thickness if possible. It will be easier to cook the fish evenly compared to a filet with one very thick side and one thin side. The key to cooking fish well is to first measure the thickness of the filet at the thickest part. The cooking time should vary based on how thick the filet is. In general, about 10 minutes per inch of fish is good. The fish will be opaque and flake easily when done. The more often you cook fish, the easier it will be to tell when it is perfectly cooked.

This sauce is easy to adjust based on the size of your fish. If you buy a jumbo salmon filet from Costco, make more sauce using the same 1:1:1 ratio for the oil, maple syrup and mustard.The extra virgin olive oil in the sauce adds extra healthy fats. Use at least 2 tsp of freshly ground pepper. That may sound like a lot, but it is balanced perfectly by the sweet maple sauce. If you are a pepper lover then add extra. You don’t need to add any extra saltsince the Dijon mustard has plenty. I really recommend using greasedaluminium foil on your baking sheet. Some of the sauce is going to run off the salmon and will stick badly to a bare baking sheet.

Complete this healthy meal with a side of brown rice or quinoa, and a salad or steamed vegetables. If you are going to make brown rice, make sure to get it started before you work on the salmon, since it takes so long to cook. If you are in a rush, quinoa is a better option since it only takes 15 minutes.

This recipe makes great leftovers. I don’t recommend reheating the fish in the microwave (you will stink up your house). Instead, you could reheat it in a frying pan, or eat the salmon cold by flaking over salad or mashing with a bit of mayonnaise. Keep the leftovers in your fridge for up to 4 days.¹

I mentioned at the start of this post that I cook fish many different ways. This Low FODMAP Maple Mustard Baked Salmon is my all time favourite fish recipe. My second favourite is fish tacos, which I hope to also post a recipe for soon.

What’s your all-time favourite way to eat fish?

Lauren

References

1. Eat Right Ontario, 2016. http://www.eatrightontario.ca/en/Articles/Cooking/Food-Preparation/All-about-fish.aspx