New Potato, Salmon & Dill Salad

Preparation Steps

1. Prepare the new potatoes. Gently scrub the potatoes under cold running water to remove any dirt, leaving the skins on (the skin contains valuable fibre). Place them in a steamer basket over a pan of simmering water and steam for 18 to 20 minutes, until a knife tip slides in easily. Steaming preserves soluble fibre, vitamin C and resistant starch far more effectively than boiling in water.

2. Allow the potatoes to cool slightly. Remove them from the steamer and spread them out on a clean board. Leave to rest for 10 minutes at room temperature: this gradual cooling encourages the formation of resistant starch, which acts as a true prebiotic for your gut microbiome. Once rested, slice them into thick rounds (approximately 1cm) or halve them depending on their size.

3. Make the digestive dressing. In a small bowl, whisk together the olive oil, fresh lemon juice, white wine vinegar, lemon zest, salt and pepper. This dressing, free from garlic and onion, is perfectly suited to a low-FODMAP diet. Set aside.

4. Dress the warm potatoes. Pour half the dressing over the potato slices while they are still warm (but not piping hot) and toss gently. This step is key: the fats in the olive oil bind with the fibre when the potatoes are still warm, optimising the intestinal absorption of nutrients. Leave to rest for 5 minutes.

5. Cook the fresh salmon. If using fresh salmon, heat a non-stick frying pan over a medium heat with a drizzle of olive oil. Place the salmon fillet skin-side down, season lightly with salt and pepper, and cook for 3 to 4 minutes per side depending on thickness. Aim for a slightly translucent, tender centre — overcooking will degrade the precious omega-3 fatty acids. Leave to rest off the heat for 2 minutes, then flake the salmon roughly with a fork, discarding the skin. If using smoked salmon, check the label to ensure it contains no garlic, onion or fermentable flavourings, then flake it directly without cooking.

6. Chop the dill just before assembling. Rinse the dill and pat it thoroughly dry with kitchen paper. Finely chop the tender stalks and fronds just as you are ready to assemble the salad: this is when its aromatic oils (carvone, anethole) are at their most active, delivering their greatest antispasmodic and digestive benefits.

7. Assemble the salad. In a large salad bowl, layer the dressed potato slices, flaked salmon and a generous amount of chopped dill. Pour the remaining dressing over the top and toss very gently using two spoons, taking care not to crush the potatoes and preserving their texture (which is essential for the release of resistant starch). If you like, arrange a few rocket or baby spinach leaves on the plates before spooning the salad on top.

8. Serve immediately. This salad is best enjoyed warm or at room temperature, which maximises both the digestive properties of the dill and the resistant starch content of the potatoes. Avoid reheating in the microwave, as this will destroy the dill's aromatic oils. If preparing ahead, keep the components separate in the fridge and assemble just before serving.

💡 Gut-Friendly Tips & IBS / Low-FODMAP Adaptations

• Low-FODMAP portion: Stick to a maximum portion of 75g of new potatoes if you are following the low-FODMAP protocol strictly. Beyond this, the polyol content may become significant for very sensitive guts.
• Even gentler version: Replace the white wine vinegar with an extra teaspoon of lemon juice if you are sensitive to fermented vinegars.
• Avoid: red onions, shallots, garlic, radishes or pumpkin seeds if you are in the elimination phase of the low-FODMAP diet — these ingredients, sometimes added to similar recipes, are high in FODMAPs.
• Microbiome bonus: To maximise butyrate production, prepare the potatoes the day before, cool them completely in the fridge overnight, then serve them cold or very lightly warmed the following day: the cook-and-cool cycle significantly increases the concentration of resistant starch.