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Low Fodmap Greek Style Salmon

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FODMAP Life - Low Fodmap Greek Style Salmon

FODMAP Life – Low Fodmap Greek Style Salmon

Last night I wanted something light and easy and very nutrient dense.  So, I paired a few of my favorite foods together and voilà!  Low Fodmap Greek Style Salmon.  This is man-approved as my husband really liked it, so go ahead and make it for the guy you love!  I’ll definitely make it for my Brother next time he visits.

INGREDIENTS (Serving for 2)

  • 2 fresh (organic if possible) Roma tomatoes, sliced medium thickness
  • 1 – 2 ounces of light greek style feta cheese crumbled (there’s about 75 cal, 6 g fat/4.2 saturated, 1.2 carb, 4 g of high quality protein per ounce in regular feta)
  • 2 pieces of wild caught Alaskan salmon (a filet serving is 2 to 3 ounces; salmon steak is usually between 4 and 6 ounces)
  • 1 C of fresh organic spinach, shredded (I like to buy it by the bunch)
  • Organic oregano
  • Organic black pepper
  • 1 TB organic capers
  • organic olive oil spray

DIRECTIONS

Preheat over to 350 degrees F

  1. Use a glass casserole dish and spray lightly with organic olive oil spray
  2. Place salmon side to side in the casserole dish
  3. Sprinkle black pepper and oregano over the fish
  4. Lay the tomatoes on, completely covering the fish
  5. Top with shredded spinach leaves
  6. Sprinkle more black pepper and oregano
  7. Sprinkle on capers
  8. Sprinkle crumbled greek style feta cheese on top
  9. Place in oven and bake for 20-30 minutes.
  10. Serve with a salad, summer squash or potatoes.

HEALTH PROFILE

Spinachvitamin K, vitamin A,vitamin B2, vitamin B6, vitamin E, vitamin C, calcium, potassium, manganese, folate, magnesium, iron, copper.  It’s also a great source of dietary fiber,vitamin B1, phosphorus, zinc, protein, and choline.

Salmon -high in Omega3; vitamin D, selenium, vitamin B12 -also there’s lower risk of contamination from wild-caught Alaskan salmon (mercury, pesticides, and persistent organic pollutants (POPS)).

Tomatoes – provide an excellent amount of vitamin C and beta-carotene; a good amount of manganese; and a good amount of vitamin E.  Phytonutrients: Flavonones, Flavonols, Hydroxycinnamic acids, Carotenoids, Glycosides, Fatty acid derivatives.

Feta cheese – One oz. of feta provides 14 percent of the recommended dietary allowance for calcium, based on a 2,000-calorie diet. It has vitamin B12, phosphorus, vitamin B6, selenium and zinc.

Enjoy!  Try out this recipe and leave a comment below to show us how you did.

 

{resources: http://www.whfoods.com}

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