Baked Salmon (Lemon-Dill)

This low-FODMAP baked salmon gets its garlic flavor from garlic-infused oil instead of garlic bulb, finished with fresh dill, lemon, and scallion green tops in place of the usual aromatics.

Prep 10 min

Cook 15 min

Serves 4

Gluten-freeDairy-free

Ingredients

• 4 skin-on salmon fillets, about 150 g (5 oz) each, patted dry
• 2 tablespoons garlic-infused olive oil
• 1 tablespoon salted butter (optional, for richness; leave it out to keep the dish dairy-free)
• 1 lemon: 1 teaspoon finely grated zest plus 2 tablespoons juice, plus wedges to serve
• 3 tablespoons chopped fresh dill (about 1/4 cup loosely packed), divided
• 2 tablespoons chopped scallion, green tops only
• 1/2 teaspoon fine sea salt
• 1/4 teaspoon black pepper

Instructions

Prep the oven and fillets

1. Heat the oven to 400°F (200°C). Line a rimmed baking sheet with parchment.
2. Pat the salmon dry on both sides and set the fillets skin-side down on the sheet, spaced a couple inches apart.
3. In a small bowl, whisk the garlic-infused oil, lemon juice, half the dill, salt, and pepper into a loose dressing.

Season and bake

1. Spoon the oil mixture evenly over the fillets, then scatter the lemon zest and scallion green tops on top.
2. Bake for 12 to 15 minutes, depending on thickness, until the salmon flakes with a fork.
3. Check the thickest part with an instant-read thermometer; the USDA safe minimum for fish is 145°F (63°C).

Finish and serve

1. If using butter, dot it over the hot fillets so the residual heat melts it into the pan juices.
2. Top with the remaining dill and let the salmon rest 2 to 3 minutes.
3. Serve with lemon wedges. Plain rice, potatoes, or a leafy salad round out the plate.

Tips & Substitutions

• No infused oil on hand. Make a batch of garlic-infused olive oil ahead of time, or use plain olive oil and lean on the lemon and dill for flavor. Fructans do not dissolve into oil, so the infusion carries garlic taste without the FODMAP load.
• Swap the herb. Fresh flat-leaf parsley or tarragon both work if you are out of dill. Add them at the end so they stay bright.
• Broil for color. Run the fillets under the broiler for the last 1 to 2 minutes if you want a browned top, watching closely so the herbs do not scorch.
• Starting from frozen. Thaw the fillets fully in the fridge and pat them very dry; excess water steams the fish instead of letting it roast.
• Skinless fillets are fine. They cook a minute or two faster, so start checking the temperature early.
• Add a crunchy top. Press a spoonful of crushed gluten-free crackers or gluten-free panko into the oil layer before baking for a light crust.

Why This Works

• Garlic flavor without the fructans. The garlic-infused oil delivers a savory base because the fructans in garlic are water-soluble, not oil-soluble, so they stay behind when the oil is strained.
• Onion note from the green tops only. Scallion greens carry the aroma you want while the fructan-heavy white bulb is left out entirely.
• Salmon is a FODMAP-free protein. Plain fish carries no FODMAPs, so there is no serving cap to track on the salmon itself.
• Lemon and dill are low-FODMAP. Both season the dish generously without adding to the FODMAP total. Check the Monash app for current tested serving sizes if you plan to pile on other add-ons.

Storage

Cool leftovers quickly and refrigerate in an airtight container for up to 3 days. Reheat gently in a covered dish at 300°F (150°C) or eat cold, flaked over salad. Cooked salmon freezes for up to 2 months; thaw overnight in the fridge before reheating, and expect a slightly softer texture.

Not sure about an ingredient? The FODMAP Foods app rates 1,000+ foods low, moderate, or high FODMAP, with the safe portion for each, so you can cook with confidence.