Poaching is the gentlest way to cook fish, and that gentleness matters when your gut is already touchy. No searing oil, no char, no heavy sauce. Just salmon simmered low in seasoned water until it flakes apart, next to green beans steamed until tender-crisp. Fresh dill and a squeeze of lemon do the flavor work here instead of onion or garlic, keeping the whole plate low-FODMAP and easy on digestion.
Ingredients
- 2 salmon fillets (about 150g each)
- 2 cups water
- 1 bay leaf
- 4 sprigs fresh dill, plus extra chopped to serve
- 1 lemon, half sliced, half juiced
- 2 cups green beans, trimmed
- 1 tbsp olive oil
- Salt to taste
Instructions
- In a wide skillet, combine water, bay leaf, dill sprigs, and lemon slices. Bring to a gentle simmer.
- Add salmon fillets, cover, and poach for 8-10 minutes until just cooked through and flaking.
- Meanwhile, steam green beans for 5-6 minutes until tender-crisp.
- Toss green beans with olive oil, lemon juice, and salt.
- Lift salmon out with a slotted spatula, drain briefly, and serve alongside the green beans. Top with chopped fresh dill.
Nutrition Facts (per serving)
| Calories | 310 |
| Total fat | 18g |
| Total carbohydrates | 8g |
| Dietary fiber | 3g |
| Protein | 29g |
| Sodium | 240mg |
Why This Is Good for Your Gut
Poaching avoids the browned, fatty compounds that heavy searing produces, which can be harder on a reactive gut. Green beans in a one-cup portion sit comfortably within low-FODMAP limits, and skipping onion and garlic in favor of dill and lemon removes the fructans most likely to trigger IBS symptoms. Salmon's omega-3 fats also support a calmer inflammatory baseline in the gut.
Light, quick, and unlikely to talk back after dinner.
This recipe is for informational purposes only and is not a substitute for professional dietary advice.
