Low FODMAP Salmon Salade Nicoise
Our Low FODMAP Salmon Salade Nicoise is the perfect warm-weather dinner. Simple enough for a weeknight, but fancy enough for guests. Everyone can pick and choose what they like to eat from the bountiful platter of salmon, potatoes, green beans, tomatoes, hardboiled eggs and a tangy Low FODMAP Lemon Salad Dressing enlivened with anchovies.
Ingredients:
- 8- ounces (225 g) small thin-skinned potatoes, such as purple, red or fingerling potatoes
- Kosher salt
- 4- ounces (115 g) slender green beans, preferably haricots verts, trimmed
- 6 large eggs, room temperature
- 2 tablespoons extra virgin olive oil
- ¼ cup (32 g) drained brined capers, patted dry
- 1- pound (455 g) skin-on salmon fillet
- Freshly ground black pepper
- 4 flat anchovy fillets packed in oil
- ½ cup (120 ml) Low FODMAP Lemon Salad Dressing, made with coarse ground mustard
- 4 cups (500 g) torn frisée
- 12 slices of watermelon radish
- 8 cherry or grape tomatoes, whole or halved
- ¼ cup (30 g) pitted Niçoise olives
Preparation:
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Place potatoes in a medium sized saucepan and add cold water to generously cover; salt the water. Bring to a boil, adjust heat to a vigorous simmer, and cook until knife-tender, about 15-minutes. Transfer potatoes to a half-sheet pan using a slotted spoon.
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Return the same pot and water to a boil and cook the green beans until crisp-tender, about 2 minutes. Using slotted spoon to transfer to a bowl of ice water. Chill until cold, then drain and pat dry.
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Return water in pot to a boil again and cook the eggs for 8 minutes. Transfer eggs to bowl of ice water and chill until cold. Peel, then set aside.
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Meanwhile, heat 2 tablespoons of the oil in a small saucepan over medium-high. Add capers and cook, swirling pan occasionally, until capers burst, but take care not to let them burn and blacken. Transfer capers with a slotted spoon to paper towels to drain; set aside.
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Preheat oven to 425˚F (220°C). Place salmon skin side down on a half-sheet pan. Brush with reserved caper oil and season with salt and pepper. Roast until medium-rare – salmon should be slightly translucent in the center - about 10 to 12 minutes. Cool to room temperature.
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Meanwhile, in a small bowl, mash the anchovies with a fork, then whisk in Lemon Salad Dressing. Taste and season with salt and pepper.
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To Serve: Arrange frisée on a platter, drizzle with a little dressing and toss to coat. Break salmon into large flaky pieces using a fork or your fingers, separating it from the skin, which you can discard skin (or feed it to your pup like I do). Arrange on frisée. Halve the potatoes and peeled eggs and arrange on platter along with green beans and radishes. Scatter tomatoes and olives about and top with fried capers. Drizzle more dressing over all and serve immediately.
Notes:
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
• Eggs: Eggs are high in protein and do not contain carbohydrates, according to Monash University.
• Green Beans: Green beans have been lab tested by both FODMAP Friendly and Monash University. FODMAP Friendly gives them a “Pass” at 75 g, which they say is about 14 beans. Monash gives them a Green Light low FODMAP serving size of 75 g or 15 beans.
• Lemon Juice: Monash University has lab tested lemon juice and it is low FODMAP in 1/2 cup (125 g) amounts.
• Oil: All pure oils are fats and contain no carbohydrates, therefore they contain no FODMAPs.
• Potatoes: Potatoes have been lab tested and deemed low FODMAP by both Monash University and FODMAP Friendly. According to Monash, starchy baking potatoes, red-skinned, yellow-skinned and purple potatoes contain no FODMAPs.
• Tomatoes: Both Monash University and FODMAP Friendly have lab tested common, beefsteak tomatoes. Monash University lab tests have shown no FODMAPs. FODMAP Friendly gives them a “Pass” at ½ cup (75 g) portions. Cherry tomatoes and Plum (Roma) tomatoes have also been tested by Monash and FODMAP Friendly. Both Monash and FODMAP Friendly recommend 75 g of cherry tomatoes as a serving (about 5 or ½ cup) and 75 g of plum or Roma tomatoes, which is about 1 small tomato or ½ cup.
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.