Looking for a quick dinner that supports gut health and reduces bloating? These Gut-Friendly Salmon Lettuce Wraps are light, refreshing, and loaded with protein, omega-3s, and digestion-friendly herbs.
If you often struggle with bloating or sluggish digestion, make sure to also check out my post on The Real Reasons Why You’re Bloated (And How to Fix It).
🕒 Ready in: 25–30 mins
🍽 Servings: 2
Ingredients
For the wraps:
- 2 salmon fillets (4–6 oz each)
- ½ tsp lemon pepper
- ¼ tsp salt
- ½ red bell pepper, thinly sliced
- ½ small red onion, thinly sliced
- 1–2 tbsp fresh parsley, chopped
- 1–2 tbsp fresh coriander (cilantro), chopped
- 4–6 large romaine lettuce leaves (as “wraps”)
- 1–2 tsp pesto (as the spread)
Optional Yogurt-Honey Drizzle:
- ½ cup Greek yogurt (lactose-free if sensitive)
- ½ tsp lemon zest
- ½ tsp lemon juice
- 1 tsp honey
- 1 tbsp fresh parsley & coriander, finely chopped
- Pinch of salt
Instructions
1. Cook the salmon
- Preheat oven to 375°F (190°C) or heat a skillet over medium.
- Season salmon with lemon pepper and salt.
- Bake or pan-sear for 12–15 min until cooked through.
- Flake into large chunks.
2. Prep the fresh ingredients
- Slice bell pepper and red onion thinly.
- Wash and pat dry romaine leaves.
- Chop parsley and coriander.
3. Make the optional drizzle
- In a small bowl, mix Greek yogurt, honey, lemon zest, juice, herbs, and salt.
4. Assemble the wraps
- Spread pesto on the romaine leaves.
- Add flaked salmon, bell pepper, onion, and fresh herbs.
- Drizzle with yogurt sauce if desired.
- Fold or roll like a wrap and enjoy immediately.
🌱 Why This Meal is Gut-Friendly
- Romaine lettuce & herbs → Light, anti-inflammatory, and rich in fiber for gentle digestion.
- Cooked salmon → High in omega-3s and easy to digest.
- Greek yogurt (optional) → Adds probiotics to support gut health.
- Honey & lemon → Natural digestive soothers to reduce bloating.
Want more simple ways to improve digestion? Read my beginner-friendly guide: Gut Health for Beginners: Real Tips.
These wraps are a perfect choice for busy weeknights or whenever you want a light, nourishing meal. For more quick dinner ideas that take under 30 minutes, check out: Healthy Meals You Can Prep in Under 30 Minutes.
