Low FODMAP Salmon Casserole

Total time1 hr

Prep time20 min

Cook time40 min

Comfort food casseroles can feel completely off-limits when you're navigating a sensitive gut, but this one is built from the ground up to be genuinely friendly to your digestive system. Every detail has been thought through — garlic-infused oil delivers that savory depth without the fructans, only the green tops of scallions are used, lactose-free milk keeps the creamy sauce smooth and safe, and gluten-free flour and breadcrumbs handle the structure and crunch. The result is a bubbling, golden-topped bake that tastes indulgent in all the right ways. Tender chunks of salmon nestle into a bed of fluffy white rice and wilted spinach, all blanketed in a silky Dijon-lemon sauce that's bright without being sharp. The toasted breadcrumb topping adds a satisfying crunch that makes every forkful feel complete. It serves four and comes together with straightforward steps, so it's just as doable on a weeknight as it is for a relaxed weekend dinner. Finish it with fresh parsley and a squeeze of lemon and it looks every bit as good as it tastes.

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Ingredients

4 servings

For the casserole

1 ½ cups long-grain white rice, uncooked
Ben's Original Parboiled Long Grain White Enriched Dry Rice Box - 2 Lb Mahatma Extra Long Enriched Rice In Bag - 2 Lb Mahatma Extra Long Enriched Rice In Bag - 5 Lb Goya Canilla Rice Enriched Extra Long Grain Enriched - 5 Lb Lundberg Family Farms Gourmet Rice, Organic, Long Grain, White
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1 ½ lb salmon fillet, skin removed, cut into 1-inch pieces
3 cups baby spinach, roughly chopped
Ingredient note
A serving of up to about 2 1/2 cups of baby spinach is low in FODMAPs. This recipe contains only about 3/4 cup per serving, making it likely Low FODMAP. If you prefer to always avoid baby spinach, please tap it and change its rating to Red.
4 scallions, green tops only, thinly sliced
Ingredient note
The green parts of scallions are low in FODMAPs. Avoid the white bulb which is higher in FODMAPs.

For the sauce

2 tbsp garlic-infused oil
2 tbsp unsalted butter
3 tbsp gluten free flour
2 cups chicken broth
1 cup milk
Chef's tip
Lactose-free milk works 1:1 in cooking and baking and tastes slightly sweeter.
1 tsp dijon mustard
1 tsp lemon zest
1 tbsp fresh lemon juice
½ tsp salt
¼ tsp black pepper

For the topping

½ cup gluten free breadcrumbs
1 tbsp garlic-infused oil

For serving

2 tbsp fresh parsley, finely chopped (optional)
1 lemon, cut into wedges (optional)

Instructions

1
Preheat the oven to 375°F (190°C). Lightly grease a 9x13-inch baking dish and set aside.
2
Cook the rice according to package directions until tender and all liquid is absorbed, about 18 minutes. Spread the cooked rice in an even layer across the bottom of the prepared baking dish.

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