Low FODMAP Mustard Salmon/Fish Salad With Garlic croutons

Low FODMAP Mustard Salmon/Fish Salad With Garlic croutons


FODMAP note: Avocado is low FODMAP in 30g serves and can be enjoyed during the first phase of the low FODMAP diet. We recommend you weigh your avocado or limit yourself to 1 to 2 tablespoons (tbsp = 15ml).

Mustard Vinaigrette
1 tbsp lemon or lime juice
1 tbsp olive oil
1/2 tsp dijon mustard
Season with salt and black pepper
If you prefer a Mediterranean Vinaigrette use Balsamic Vinegar instead of lemon and mustard.
1 tbsp olive oil
2 tbsp balsamic vinegar
Season with salt and black pepper

Salad Ingredients
80 g / 1 small tin of salmon (or other tinned fish)
1/2 red pepper (deseeded & thinly sliced)
60 g (1/4 cup) small cucumber (sliced)
30 g (2 tbsp) avocado (diced)
150 g / 1 cup lettuce (any type, shredded)

Mix together all the ingredients and dress with the mustard vinaigrette
Tip: Squeeze some lemon juice on the avocado to avoid this turning brown/grey

Can be served with garlic croutons:

Tip: Use low FODMAP garlic infused oil and gluten-free bread to make them

Croutons Ingredients
2 slices low FODMAP bread (gluten free and low fibre)*
1 tbsp dairy free spread (olive oil spread or butter if dairy can be tolerated)
1 tsp garlic infused oil (shop bought**)
1/2 tsp thinly chopped rosemary
Season with rock salt and pepper

Preheat the oven to 170ºC (340ºF)
Melt the dairy free spread and garlic infused oil in a covered bowl in the microwave (this will take about 10 to 20 seconds).
Cut the bread into 1 inch cubes.
Pour the infused butter mixture over the bread cubes, ensure they are evenly coated and then season with a sprinkle of rosemary, salt and pepper
Place the croutons on a baking tray and place in the oven. Cook for 10 to 15 minutes, until golden brown and crisp. Turn once while they cook.

Let them cool down and then mix with the fish salad!

*stale bread works best but frozen or fresh can be used as well; if using frozen or very fresh bread, lightly toast it before use to dry it out

**buy the garlic infused oil and avoid homemade one as this may contain traces of garlic in amounts not suitable for Low FODMAP. the shop bought one is filtered. Avoid buying the one that has girlie bulbs in the bottle.