Grilled Salmon Fillet, Buttered Potato Mash & Glazed Carrots (100% low FODMAP)
By the QuiteRecipes team (Jamy & Kaïna) | Food Service Professional, Early Childhood Expert & Parents
A 100% low-FODMAP dinner: seared omega-3 salmon, silky lactose-free buttered potato mash, and maple-thyme glazed carrots on one plate.
Grilled salmon, buttery mash, and carrots that taste like a treat — this is a low-FODMAP plate that looks entirely normal, because it is. The mash uses lactose-free butter and the carrots get their shine from a teaspoon of maple syrup, which keeps the FODMAPs quiet and the flavor loud. Every ingredient on the plate is low FODMAP at its listed portion, with no allium and no lactose hidden in the fine print.
🥄 Ingredients
- 🫗 2 salmon fillets (about 150g / 5 oz each), skin on
- 🫗 450g (1 lb) floury potatoes, peeled and halved
- 🫗 350g carrots, peeled and sliced into thick coins
- 🫗 2 tablespoons lactose-free butter, one for the mash and one for the carrots
- 🫗 1 teaspoon maple syrup
- 🫗 1/2 teaspoon dried thyme
- 🫗 1 tablespoon olive oil
- 🫗 Salt and black pepper
Nutrition Facts*
*Nutritional information is an estimate and may vary based on ingredients, brands and portion sizes. Values are provided per serving.
👨🍳 Instructions
Boil the potatoes in salted water for 15–18 minutes until completely tender; drain well.
Meanwhile, cook the carrots with a splash of water, the second tablespoon of butter, maple syrup, and thyme in a covered pan for 10 minutes, until glazed and tender.
Season the salmon and sear it in the olive oil over medium-high heat, 3–4 minutes per side, until just opaque and flaky.
Mash the potatoes with the butter, black pepper, and a small pinch of salt until smooth.
Serve the salmon over the mash with the glazed carrots and any pan syrup spooned over.
⚠️ Common Mistakes
- ✕
Overworking the mash, which makes it gluey rather than creamy — mash, don't beat.
- ✕
Salting the salmon too early, which draws out moisture; season right before it hits the pan.
- ✕
Boiling the carrots to mush before the glaze stage; they should keep a gentle bite.
🔄 Variations
Cod or haddock stands in for salmon when you want a leaner, milder fillet.
Add a handful of fine green beans to the carrot pan for the last few minutes.
Stir a little lactose-free milk into the mash for an even creamier texture.
🧊 Storage
- 📦
Best eaten fresh; the salmon reheats poorly but makes a fine cold-flake salad the next day.
- 📦
Mash and carrots keep 3 days and reheat gently, covered.
💡 Chef Tips
Tip 1: Floury potatoes (Maris Piper or Russet) mash into silk; waxy ones turn gluey.
Tip 2: Cook the carrots covered for most of the time, then uncover for the last minute so the syrup reduces into a real glaze.
Tip 3: Pull the salmon off the heat when it flakes but still looks moist — it goes dry in one extra minute.
Tip 4: Lactose-free butter behaves exactly like regular butter, so the mash stays rich and smooth.
❓ FAQ
Is white potato safe during elimination? Yes — white potatoes are low FODMAP in sensible portions; it's sweet potato that carries the strict 75g testing note.
What makes this 100% low FODMAP? Every ingredient is low FODMAP at its listed portion, with no garlic, onion, or lactose anywhere in the recipe.
Can I skip the maple syrup? Yes — the carrots still caramelize with the butter; just leave it out or use a touch of honey if you tolerate it.
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About the Authors
This recipe and guide was developed, tested, and approved in our home kitchen and daily life. Jamy is a retired Food Service District Manager and Early Childhood Program Manager who spent his career overseeing multi-site restaurant operations, large-scale culinary production, and daycare menu management. Kaïna brings the ultimate real-world test: making sure it brings ease and joy to our kids on a busy weeknight.
Read more about our professional background and philosophy →