This is another recipe I created based off one found over on the well balanced FODMAPer website.
The problems with this recipe for GERD were garlic infused oil (that seriously sounds so awesome and I wish I could use it!) and pepper. To get around losing garlic and pepper you really need some fairly big flavors. Since there were already sesame seeds included (optional) in the recipe, I thought why not substitute sesame oil for the olive oil since sesame oil has big flavor. I did that and also decided to incorporate some oyster sauce into the glaze (would have prefered hoisin or teriyaki or some such thing, but unfortunately those don’t work for low FODMAP and GERD friendly) in lieu of adding any salt, and sprinkled just a bit of brown sugar on top of the filets before going into the oven to help add a little sweetness to the actual salmon and to allow them to get a bit of caramelization.
The end result was out of this world! I’m telling you, you would never know this was a meal based around dietary restrictions. The salmon is cooked perfectly flaky and delicious, and the acidity levels from the glaze ingredients paired with the touch of brown sugar create an amazing burst of flavor with every bite. I made it for myself, Ilya and my mom (they being able to eat regular food), served it with baked potatoes and some steamed carrots and it was a perfect meal. The non-restricted eaters raved about it and my mom even asked to take the leftover glaze home to use on some fish she had to cook up!
What’s nice with the glaze is while there seems to be a high quantity of some high sugar/fat ingredients, since it it just a glaze you don’t end up actually consuming a ton of it and in turn don’t get as much sugar and fat as it might seem. Because of this, I even let myself drizzle a little of the extra sauce (which thickens up a bit after cooking and cooling) over the carrots which gave them a nice little burst of flavor too.
It was a perfect meal that made me feel happy to finally be able to host a dinner (in which I could actually eat something!) and one that will clearly be made again and again in my house.
Maple Sesame Glazed Salmon
- 1+1/2 lb salmon filets (this should be ~3-4 filets, depending on size)
- 5 Tbsp pure maple syrup (this is 1/4 cup + 1Tbsp)
- 2 Tbsp soy sauce (if you like things a bit less salty, go with the low sodium kind, but everyone in my house loved it made with regular) - try to find a brand that does not contain wheat, if possible. I use LaChoy brand, which does not contain any wheat
- 2 Tbsp oyster sauce
- 1+1/2 Tbsp sesame oil
- white sesame seeds
- brown sugar
- Begin by making the glaze - combine the maple syrup, soy sauce, oyster sauce and sesame in a small bowl. (note, if you're going to make baked potatoes like I did, this is an excellent time to throw those in the oven too)
- Place the salmon filets in as small of a glass baking dish as they will fit, then pour the glaze over the filets and use a basting brush to get as much as possible on top of the filets (don't wash the basting brush yet, you'll need it some more!)
- Place in the refrigerator for 10 minutes, then take out and brush some more glaze on top of the filets. Repeat this step another 2 times (so the filets end up being marinated for 30 minutes, and brushed with the glaze 3 times). Brushing the glaze on will help the flavors bake into the salmon better.
- While the salmon marinates, preheat the oven to 400 degrees F. (If you'll be steaming vegetables, this is a good time to get those going)
- When the salmon is done marinating and has been basted the 3rd time, sprinkle some sesame seeds on top of the filets, then sprinkle a small amount of brown sugar evenly over top of the filets.
- Bake the filets for 10 minutes, then use a baster to pour some of the glaze on top of the filets.
- Continue baking for another 8 minutes, then baste once more.
- Continue cooking until the filets reach an internal temperature of 140 (for me, including the basting, they took 23 minutes) then remove promptly from the oven (salmon tastes best when removed right after it hits the safe internal temperature of 140 degrees, otherwise it gets dried out and will not have the signature flaky texture).
- Allow the salmon to sit for 2-3 minutes, as the glaze will thicken a bit as it cools.
- Plate the salmon, then use the baster to add a light drizzle of some additional glaze on top and sprinkle with sesame seeds, if desired. *Note: The nutritional information below is based on only using a light drizzle, as if there are 10 servings worth of sauce compared with 6 servings of salmon. If you use more sauce, the nutritional values will be different than those below. See notes section below for additional info regarding glaze and sesame seed limits for those with IBS/GERD/Heartburn/Reflux.*
- For those following the low FODMAP diet/with IBS and those with GERD, Acid Reflux or Heartburn, your cooked salmon portion (minus extra sauce on top) should be no more than 110 grams/4oz. Also, you should only use a light drizzle of the sauce on the cooked salmon, due to already high fat content from the salmon, as well as high sugar count from the maple syrup/brown sugar (Also, note that the nutritional information below is based on only using a light drizzle, as if there are 10 servings worth of sauce compared with 6 servings of salmon. If you use more sauce, the nutritional values will be different than those below).
- GERD/heartburn/acid reflux sufferers, also minimize how much extra sauce you use, due to the fat from the oil and the salt from the soy sauce and oyster sauce.
- For those with IBS or GERD/Reflux/Heartburn or both, be caref and limit any oils/fats in your other meals on the day(s) you eat this, particularly if you use some extra glaze on top.
- If garnishing with sesame seeds, be careful how many you use. Sesame seeds are high in fat, so you only want to sprinkle a few on top, especially considering there is already fat in this dish from the oil.
*Information above is based on the specific brands/types of ingredients I used (as one example, pink himalayan sea salt is lower sodium than regular salt). Values vary if using any other brands/types of ingredients.*
*The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.*
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