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Low FODMAP One-Pot Greek Salmon with Feta & Peppers
In an effort to provide you with one-pot dinners we bring you our Low FODMAP One-Pot Greek Salmon with Feta & Peppers - AND it can be made in less than 30 minutes, which means it qualifies as Quick & Easy as well.
Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes
Makes: 4 Servings
Calories: 522 kcal
Ingredients:
- 2 1/3 cups (555 ml) water
- 1 cup (195 g) jasmine rice
- 1- pound (455 g) salmon filet, skinned, cut crosswise into 4 filets
- 1 red bell pepper, cored, cut into strips
- ½ green bell pepper, cored, cut into strips
- 3- ounces (85 g) firm feta, cut into small cubes
- ¼ cup (40 g) pitted Kalamata olives, halved crosswise
- ¼ cup (8 g) chopped fresh dill
- Kosher salt
- Freshly ground black pepper
- Lemon wedges or Low FODMAP Vinaigrette
Preparation:
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Stir together the water and rice in a 12-inch (30.5 cm) skillet, cover and bring to a boil Adjust heat down to a very low simmer and cook for 10 minutes. After 10 minutes place the salmon on top of the rice, cover and cook, still on low heat, for 8 minutes. Now scatter the pepper strips, feta, olives, and dill around the fish, season with salt and pepper, cover and continue to cook on low heat for 5 minutes more or until fish is just cooked through.
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Add a squirt of lemon or drizzle a bit of vinaigrette over the salmon and vegetables when they are done and serve immediately.
Notes:
Tips
- Dried dill can be used in this dish, although fresh bumps it up to another level. If using dry, start with a tablespoon and adjust to taste.
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
- Cheese: Many cheeses have low FODMAP serving sizes. The low FODMAP diet is not a dairy-free diet. Hard cheeses such as Parmigiano Reggiano or Pecorino Romano have been lab tested by Monash University and are low FODMAP in 40 g amounts.
- Green Bell Peppers: Green bell peppers have been lab tested by Monash University and are recommended in low FODMAP amounts of ½ cup or 52 g. FODMAP Friendly has lab tested green bell peppers and states that 1 small pepper at 75 g is low FODMAP.
- Red Bell Peppers: Red bell peppers have been lab tested by Monash University and have shown no detectable FODMAPs. FODMAP Friendly has lab tested red bell peppers and states that 1 small pepper at 75 g is low FODMAP.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.
Nutrition Facts
Low FODMAP One-Pot Greek Salmon with Feta & Peppers
Amount Per Serving
Calories 522
Calories from Fat 189
% Daily Value*
Fat 21g32%
Saturated Fat 1g5%
Sodium 10mg0%
Potassium 68mg2%
Carbohydrates 51g17%
Fiber 2g8%
Sugar 1g1%
Protein 31g62%
Calcium 21mg2%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
