Low FODMAP Baked Salmon (Lemon & Dill, 25 Minutes)

Written & reviewed by Sarah Mitchell, RDN• Monash FODMAP Trained Dietitian

Published July 1, 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.*

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