In this air fryer blackened salmon recipe, we combine low-FODMAP spices with omega-3-rich salmon, cooked to perfection using a delightfully easy cooking method. The mild, delicate flavor of salmon pairs beautifully with the bold, smoky notes of our low-FODMAP blackened seasoning.
Nourish your body with healthy fats and protein while keeping IBS symptoms at bay. And enjoy a restaurant-quality meal in the comfort of your home.
*This article includes affiliate links. As an Amazon Associate, I earn from qualifying purchases.
Is Salmon Good for IBS?
Salmon has several properties that make it a good protein choice for those with IBS. However, note that food tolerance can vary widely with IBS. Nonetheless, including salmon can help provide easily digestible protein loaded with nutrients.
Here’s why salmon may be good for IBS:
- Rich in Omega-3 Fatty Acids. Salmon contains a high amount of heart-health omega-3 fatty acids, which also have anti-inflammatory properties. And while IBS isn’t considered an inflammatory condition, per se, it has been associated with low-grade inflammation.
Omega-3’s are also good for the brain and nervous system. And if you’ve followed this blog, you are probably aware of the role of the nervous system in IBS (the gut-brain axis).
That said, even healthy fat can be a trigger for people with IBS so don’t go overboard on your portion sizes. You’ll find more on the fat content of salmon below.
You’ll also want to avoid salmon that is cooked in large amounts of fats or drowned in a heavy cream sauce. This air fryer salmon recipe keeps the added fats to a minimum, which should help with tolerance.
- Abundant in Essential Nutrients. The omega-3’s in salmon tend to get all the attention. But salmon is rich in several other nutrients, including B vitamins, vitamin D, selenium, and potassium.
Concerns have been raised about the nutritional adequacy of a low FODMAP diet. B vitamins, vitamin D, and potassium have all been suggested as nutrients of concern. Including salmon in the diet may help improve intake of these nutrients.
- Low FODMAP Content. Like all unseasoned meat and seafood, salmon is naturally low in FODMAPs. Of course this can change depending on how it is cooked and what seasonings are used.
This low FODMAP blackened air fryer salmon recipe omits the garlic and onion powder that are present in most blackened seasonings. The rest of the herbs and spices used are low FODMAP.
What Type of Salmon is Best for IBS?
There are many different types of salmon on the market. It can make it hard to decide which to buy. There isn’t necessarily a “best” choice for IBS, but if fatty foods tend to trigger symptoms, you might go for a lower-fat option.
The USDA food database shows the fat content of salmon ranging from 7.5 – 23 gm of fat per 6-ounce serving (raw).
This database lists farmed Atlantic salmon as the highest fat, followed by wild or farm-raised Chinook. The lowest-fat options were pink salmon, farmed sockeye, and wild Coho. See the table below for other types of salmon.
Note that Chinook salmon is also sometimes referred to as King or spring salmon. And pink salmon is sometimes referred to as humpback or humpies. Pink salmon is often canned.
According to a Canadian study examining the nutrition composition of commercially available salmon, wild salmon generally has a higher ratio of omega-3’s to omega-6’s. This higher ratio is favorable for heart health and inflammation.
Other than the fat composition, the nutrient profiles between wild and farmed salmon are very similar. And there was no significant difference between wild and farmed salmon in terms of mercury content.
Salmon can be expensive. So, if you choose more by price than nutritional value, no worries – any salmon is better than no salmon!
Air Frying for IBS
I showed up late to the air fryer party. I thought “it’s just another gadget to store”. And I didn’t think I’d use it very often. After all, I had an oven – doesn’t that do the same thing? Besides… I don’t eat a lot of fried foods, so I don’t need an air fryer, right?
But after hearing rave reviews from family, friends, and even clients, I decided to jump on the bandwagon and give it a try. And I’m hooked.
The benefits of an air fryer over the oven include a quick preheat time, fast cooking, even heating, enhanced browning, better crisping, and a decreased need for added fats.
That last one is important for IBS. Many people with IBS identify fats as a trigger for uncomfortable symptoms. With an air fryer, your use of fats can be pretty minimal.
I use a Ninja air fryer, but there are lots of great options out there.
Air Fryer Salmon Ingredients
For the Low-FODMAP Blackened Seasoning:
Don’t feel like mixing up your own seasoning? Casa de Sante has a Creole Cajun seasoning that would also work nicely in this recipe.
For the Salmon:
This low FODMAP air fryer salmon is so easy! And it comes together quickly with the perfect amount of smoky blackened spice and a nice crisp finish.
Step 1: Pull the salmon from the fridge and cut into even pieces, about 6 ounces each. Leave the skin on.
Step 2: Mix together all the low FODMAP blackened seasoning spices in a small bowl, set aside. This should be enough seasoning for up to 4 servings of salmon.
If you have extra, store it in an air tight container. Blackened seasoning is great on shrimp, chicken, or even vegetables.
Step 3: Preheat your air fryer at 390 degrees F, according to manufacturers instructions. My air fryer preheats for 3 minutes.
Step 4: While your air fryer heats up, brush the salmon fillets lightly with garlic infused olive oil.
Step 5: Sprinkle the low FODMAP blackened seasoning (or Creole Cajun Seasoning) on the salmon fillets. Use your hands to spread the seasoning around the top and sides of the fish.
Step 6: Once the air fryer is preheated, remove the fryer basket and spritz the rack with oil to prevent sticking.
Step 7: Place the salmon in the fryer basket. Try to leave a little space between the pieces to assure even cooking.
Step 8: Set your air fryer to 390 degrees F and cook for 10 minutes. Your salmon is done once it reaches 145 degrees F and flakes easily with a fork.
Step 9: Enjoy! Serve with a squeeze of fresh lemon and your low FODMAP sides of choice. It pairs well with steamed green beans and rice or quinoa.
Low FODMAP Air Fryer Blackened Salmon
For the Low FODMAP Blackened Seasoning
- 1 teaspoon brown sugar
- 1 teaspoon smoked paprika
- 1 teaspoon cumin
- 1/2 teaspoon oregano
- 1/2 teaspoon thyme
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
For the Salmon
- 12 ounces salmon or 6 ounces per person
- 1 Tablespoon garlic infused olive oil
- Pull the salmon out of the fridge and cut into 6-ounce portions. Keep the skin on. Set aside.
- Mix together all the spices for the seasoning in a small bowl.
- Preheat your air fryer at 390 degrees F, according to manufacturer instructions. My air fryer takes 3 minutes to preheat.
- While the air fryer is preheating, brush the salmon fillets with garlic infused olive oil.
- Sprinkle the salmon with blackened seasoning. Use your hands to make sure the top and sides of the salmon are evenly covered.
- When the air fryer has finished preheating, spray the rack in the basket with a small amount of cooking oil to prevent sticking.
- Place the salmon fillets in the air fryer, leaving some room between them to assure even cooking. Depending on the size of your air fryer, you may be able to cook 2 to 4 portions of salmon at a time.
- Air fry at 390 degrees F for 10 minutes or until the internal temperature is 145 degrees and the salmon easily flakes.
- Enjoy with a fresh squeeze of lemon and your choice of low FODMAP sides.
Did you enjoy this low FODMAP air fryer salmon recipe? Let me know below!
Wondering what to try next? You might enjoy my low FODMAP spring roll bowl recipe.
And be sure to subscribe to my email list to be notified of new recipes, IBS tips, and special offers from Gut Health and Nutrition.
Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.