Steamed Salmon, Rice & Asparagus — A Gut-Friendly Plate
A gentle, nourishing trio to soothe your gut: steamed salmon, fluffy rice and tender asparagus, naturally gluten-free and lactose-free.
Ingredients
- 2 salmon fillets (approx. 150 g each), skin removed if preferred
- 150 g long-grain white rice (basmati or jasmine), uncooked
- 12 fresh green asparagus spears (or white asparagus), medium-sized
- 1 organic lemon (zest + juice)
- 2 tablespoons extra virgin olive oil
- 1 small handful of fresh flat-leaf parsley, chopped (or chives)
- Fine sea salt, to taste
- Freshly ground black pepper, to taste
- A few sprigs of fresh dill (optional, to flavour the salmon)
Instructions
Preparation Steps
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Rinse and cook the rice. Measure out 150 g of white rice and rinse it under cold water until the water runs clear. Place it in a saucepan with 300 ml of cold water and a pinch of salt. Bring to the boil, then reduce the heat to its lowest setting, cover with a lid and cook for 12 to 14 minutes, until all the water has been absorbed. Remove from the heat and leave to rest, still covered, for 5 minutes — this gives you wonderfully fluffy rice that is easy on the digestive system.
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Prepare the asparagus. Rinse the asparagus spears under cold water. Snap or cut off the tough, woody ends (roughly 3 to 4 cm). If you are using white asparagus, peel them lightly with a vegetable peeler. Set aside.
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Set up your steamer. Fill the base of your steamer (or a saucepan fitted with a steamer basket) with cold water. Bring to the boil over a medium-high heat. If you do not have a steamer, a metal colander placed over a saucepan and covered with a lid works perfectly well.
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Place the salmon in the steamer basket. Arrange the salmon fillets in the steamer basket, leaving a little space between them. Season with a pinch of salt, a turn of black pepper and, if you like, a few sprigs of fresh dill to gently perfume the flesh as it cooks. Lay a few thin slices of lemon on top to infuse a delicate citrus aroma.
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Steam the salmon. Cover the basket and steam for 10 to 12 minutes, depending on the thickness of the fillets. The salmon is ready when the flesh flakes easily with a fork and is opaque all the way through. Steaming preserves its soft texture and omega-3 fatty acids while keeping added fats to a minimum.
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Steam the asparagus. During the final 5 minutes of the salmon's cooking time, add the asparagus to the steamer basket (or to a second basket if you have one). Steam for 4 to 5 minutes for green asparagus (6 to 7 minutes for white): they should remain slightly tender-crisp and keep their vibrant colour. Brief cooking preserves their folate and vitamin C content, so avoid overcooking.
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Make the light lemon dressing. While everything is cooking, whisk together in a small bowl: 2 tablespoons of olive oil, the juice of half a lemon, the finely grated zest of the whole lemon, the chopped parsley (or chives), a pinch of salt and a turn of black pepper. This simple dressing contains no notable FODMAPs and adds a fresh brightness without weighing on digestion.
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Plate up. Using a small bowl or a round cutter, shape a dome of rice onto each plate for a neat finish. Place a steamed salmon fillet alongside, then arrange a few asparagus spears neatly beside it. Drizzle the lemon dressing generously over everything. Add a few extra fresh herb leaves if you like.
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Serve immediately. This dish is best enjoyed straight from the steamer while everything is still warm. The simplicity of the seasoning lets the quality of each ingredient shine, keeping the meal gentle and kind to a sensitive gut.
💡 Gut-Friendly Tips & IBS / Low-FODMAP Adaptations
A note on asparagus and fructans: asparagus contains fructans, a category of FODMAPs. If you are following a strict low-FODMAP elimination phase or are in the reintroduction stage, start with a small test portion (4 to 5 spears) and monitor your tolerance. If you know asparagus is a trigger for you, swap it for courgette rounds, green beans or carrot batons — all of which are better tolerated during the elimination phase.
Choose white rice: basmati or jasmine white rice is your best ally if you have a sensitive gut. Its low insoluble fibre content and very low fermentability make it an ideal starchy base for reducing bloating. Avoid wholegrain rice during periods of active digestive symptoms.
No garlic or onion here: this recipe contains neither, making it naturally suitable for those with FODMAP sensitivities. If you would like a hint of garlic flavour, use a garlic-infused olive oil (removing all solid pieces before use): fructans do not transfer into oil, so you get the aroma without the FODMAP.
Resistant starch and cooled rice: if you are reheating rice that has been cooked and then cooled, bear in mind that cooling increases its resistant starch content. This can be beneficial for some people (feeding the gut microbiome) but may increase gas in others. Test it according to your own tolerance.
Estimated nutritional values per serving:
- Calories: approx. 480 kcal
- Protein: ~38 g
- Fat: ~16 g (including omega-3 fatty acids)
- Carbohydrates: ~42 g
- Fibre: ~3 g
- Gluten-free ✓ | Lactose-free ✓ | Low FODMAP (depending on asparagus portion) ✓