IBS-Friendly Mediterranean Salmon Salad

Credit: Pippa Groves, registered nutritional therapist (DipION, mBANT, CNHC), gut health specialist, and wellness chef.  

 www.pippagroves.com      pippa_groves_nutrition

Pippa says: “This light and flavourful Mediterranean Salmon Salad is packed with gut-friendly ingredients, fibre, antioxidants and omega-3s – ideal for supporting digestion and overall wellbeing. It comes together in just 30 minutes, making it perfect for a quick, nourishing meal. The red peppers are lightly roasted here for easier digestion, but if you tolerate them raw, feel free to skip this step. Feta is low in lactose and tends to be well-tolerated in IBS but can be swapped for another cheese, a dairy-free alternative, or omitted altogether.”

Servings: 4

Time: 30 minutes

Ingredients:

• 200g dry quinoa or 400g cooked quinoa (from a pouch)
• 4 wild salmon fillets
• Squeeze of lemon
• 4 tsp dried herbs de Provence
• Salt and pepper
• 2 red peppers, diced
• 1 cucumber, diced
• 200g pitted black olives
• 2 tbsp capers
• Large handful fresh parsley, roughly chopped
• 2 tbsp fresh dill, finely chopped
• Handful of leafy greens (e.g., lamb’s lettuce or rocket)
• 200g feta cheese (or alternative)

For the dressing:

• 4 tbsp extra virgin olive oil
• 1 tsp wholegrain mustard
• 1 lemon, zest and juice
• 1 tsp honey (optional)

Method:

1. Preheat the oven to 180°C and line a baking tray with parchment paper.
2. If cooking quinoa from scratch, rinse under cold water, then place in a saucepan with 500ml cold water and a pinch of salt. Bring to a boil, then reduce to a simmer and cook uncovered for 15 minutes until most of the water is absorbed. Remove from the heat, cover, and let sit for 5 minutes.
3. Meanwhile, place the salmon fillets on the baking tray. Squeeze over some lemon juice, sprinkle with dried herbs, salt and pepper.
4. Toss the diced peppers with a drizzle of olive oil and add them to the tray next to the salmon. Bake for 13-14 minutes.
5. In a large mixing bowl, combine the cucumber, olives, capers and fresh herbs.
6. Fluff the cooked quinoa with a fork and add it to the bowl.
7. Once the red peppers are roasted, add them to the bowl with the quinoa mixture.
8. Whisk together the dressing ingredients, then mix thoroughly into the salad.
9. Transfer the salad to a serving dish, top with the salmon, then crumble over the feta. Enjoy! 

About Pippa 

Pippa Groves is a registered nutritional therapist (DipION, mBANT, CNHC), gut health specialist, and wellness chef dedicated to making healthy living simple, joyful and sustainable. Her personal experience with Crohn’s Disease ignited her passion for gut health, and she now runs a busy nutrition clinic, helping others transform their health and take back control of their lives by finding a way of eating and living that truly works for them. Pippa’s approach is rooted in science yet designed to bring more ease and enjoyment to everyday life. 

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