- Preheat oven to 200°C (400°F). Line a baking tray with parchment.
- Pat salmon dry with paper towels. Place skin-side down on tray.
- In a small bowl, whisk garlic-infused oil, lemon juice, salt, pepper, and paprika.
- Brush the mixture generously over each fillet.
- Top with lemon slices, fresh dill, and parsley.
- Bake 12–15 minutes, until salmon flakes easily with a fork (internal temp 55°C / 130°F for medium).
- Rest 2 minutes before serving.
- Serve 1 fillet (150 g) per person with a low FODMAP side.
Low FODMAP
Low FODMAP Baked Salmon (Lemon & Dill, 25 Minutes)
S
Sarah Mitchell, RDN•July 1, 2026Total Time
20 min
Servings
4
Prep
5 min
Cook
15 min
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Written & reviewed by Sarah Mitchell, RDN• Monash FODMAP Trained Dietitian
Published July 1, 2026Updated July 21, 2026
A flaky, restaurant-quality low FODMAP baked salmon with fresh lemon, dill, and garlic-infused oil. Ready in 25 minutes, packed with omega-3s, and Monash-friendly per serve.  ## Why This Salmon Is Low FODMAP - **Salmon** is naturally FODMAP-free - **Garlic-infused oil** for flavor without fructans - **Fresh dill, parsley, lemon** — all unlimited low FODMAP - **No butter with garlic** or store-bought marinades (usually contain onion) Stack with sides using the [FODMAP Stacking Guide](/blog/fodmap-stacking-guide). ## Monash Portion Safety (Per Serve) | Ingredient | Amount | Status | |-----------|--------|--------| | Salmon fillet | 150 g | 🟢 Low | | Garlic-infused olive oil | 1 tbsp | 🟢 Low | | Lemon juice | Unlimited | 🟢 Low | | Fresh dill/parsley | Unlimited | 🟢 Low | **Safe serve:** 1 fillet (150 g) per person. ## Variations 1. **Maple-tamari glazed:** Whisk 1 tbsp maple syrup + 1 tbsp tamari, brush on before baking 2. **Herb crust:** Top with 2 tbsp chopped parsley + 1 tbsp GF breadcrumbs 3. **Pan-seared:** Sear skin-side down 4 min, flip, 3 min more 4. **Sheet pan dinner:** Add [Roasted Vegetables](/recipe/low-fodmap-roasted-vegetables) on the same tray ## High → Low FODMAP Swap Chart | Instead of | Use | |-----------|-----| | Garlic cloves rubbed on fish | Garlic-infused oil | | Store-bought lemon-garlic marinade | Fresh lemon + garlic-infused oil | | Butter with minced garlic | Butter + garlic-infused oil | | Onion-based seasoning blends | Salt, pepper, dill, parsley, paprika | | Regular soy sauce marinade (onion) | Tamari + maple syrup | ## Common Mistakes - **Over-baking** → dry, chalky salmon. 12–15 min at 200°C (400°F) is enough for a 150 g fillet. - **Skin-off before baking** → skin protects the flesh and lifts easily after cooking. - **Using bottled marinades** — nearly all contain onion or garlic powder. - **Serving with garlic mashed potatoes** — swap for plain mash + garlic-infused oil. ## Serve With - [Roasted Low FODMAP Vegetables](/recipe/low-fodmap-roasted-vegetables) - Steamed rice (1 cup cooked) - [Baby potatoes](/blog/are-potatoes-low-fodmap) (unlimited) - 15 [green beans](/blog/are-green-beans-low-fodmap) ## Make-Ahead & Storage - **Fridge:** 3 days cooked - **Reheat:** Gentle 150°C (300°F) oven 5–7 min, or eat cold in salad - **Freezer:** Better to freeze raw fillets, not cooked **Sources:** [Monash University](https://www.monashfodmap.com/), [Kate Scarlata RDN](https://www.katescarlata.com/) *Reviewed by our editorial team. Informational only — not medical advice.*
Ingredients
- 4 salmon fillets (150 g each), skin-on
- 3 tbsp garlic-infused olive oil
- 2 tbsp fresh lemon juice
- 1 lemon, thinly sliced
- 2 tbsp fresh dill, chopped
- 2 tbsp fresh parsley, chopped
- 1 tsp salt
- ½ tsp black pepper
FODMAP Notes
Salmon is naturally FODMAP-free. Uses garlic-infused oil, fresh herbs, and lemon — no bottled marinades or garlic cloves.
Practical Low FODMAP Notes for Low FODMAP Baked Salmon (Lemon & Dill, 25 Minutes)
Low FODMAP Baked Salmon (Lemon & Dill, 25 Minutes) is most useful when the serving size stays consistent, because FODMAP tolerance often changes when portions creep upward. Use the listed servings as the starting point, then portion leftovers before storing so the meal stays predictable on busier days. If you are cooking for family members who do not follow a low FODMAP plan, keep onion, garlic, wheat-heavy sides, and high-FODMAP sauces separate at the table instead of mixing them into the main recipe.
Ingredient notes: this recipe uses 4 salmon fillets (150 g each), skin-on, 3 tbsp garlic-infused olive oil, 2 tbsp fresh lemon juice, 1 lemon, thinly sliced, 2 tbsp fresh dill, chopped, 2 tbsp fresh parsley, chopped, 1 tsp salt, ½ tsp black pepper, ½ tsp smoked paprika (optional). Check packaged ingredients carefully, especially broths, spice blends, gluten-free mixes, condiments, and dairy substitutes, because garlic powder, onion powder, inulin, chicory root fiber, high-fructose sweeteners, and wheat-based thickeners can appear in small print. When unsure, choose plain versions and add flavor with garlic-infused oil, fresh herbs, citrus, ginger, chives, scallion greens, or low FODMAP spice blends.
For IBS-friendly meal prep, cool leftovers quickly and refrigerate in shallow containers. Reheat only the portion you plan to eat, and add fresh herbs, lemon juice, or a small drizzle of garlic-infused oil after reheating to bring the flavor back without relying on high-FODMAP aromatics. If a recipe feels too rich during a flare, pair it with a simple low FODMAP side such as rice, potatoes, quinoa, lettuce, cucumber, carrots, or another tolerated vegetable.
This recipe is intended for general low FODMAP education, not medical advice. Individual tolerance varies, so use your dietitian’s guidance and your own symptom history when deciding whether to repeat, increase, or modify a serving. During the elimination phase, keep portions conservative; during reintroduction, test one FODMAP group at a time so you can clearly identify personal triggers.
Helpful next steps: use the FODMAP Food Checker before adding new ingredients, try the Ingredient Swap Tool when a sauce or seasoning is questionable, and save recipes that worked well so you can build a reliable rotation of breakfasts, lunches, dinners, and snacks.
Storage Tips
Store in an airtight container in the refrigerator for up to 3-4 days. This recipe freezes well for up to 3 months.
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