I am so happy to share today’s recipe. This Low Fodmap Tuna Fried Rice is on my menu at least once a week. That’s how good it is! I simply love it and it makes for the perfect meatless meal (yet, it’s still packed with proteins and vitamins).
Also, now you can put your rice cooking skills to good use and follow all the tips from my previous post on How to Cook the perfect Long Grain Rice to make this Tuna Fried Rice. It’s an Asian inspired dish that reminds me of this Thai Chicken Fried Rice that I shared with you a little while ago.
I love the taste of capsicum with tuna, it’s a flavour combination I have always liked (remember this pasta recipe?), so it’s no wonder this fried rice has conquered my tastebuds so easily.
The below recipe serves 1, as I find it easier to stick to a low fodmap serving size if I calculate all the ingredients for 1 person only, however, feel free to multiply it by 4 if you are serving it to 4 people. If you are not following the low fodmap diet, you can substitute the green onion tips with the same amount of chopped onion and the garlic oil with the same amount of olive oil and a ½ clove of chopped garlic.
Enjoy and don’t forget to check out my video recipe and to leave a comment to let me know how you like it!
Low Fodmap Tuna Fried Rice
- ¼ tbsp sesame oil
- ¼ tbsp garlic infused oil
- 2/3 tsp ginger grated
- 2 tbsp green onions green tops only, sliced
- 1/3 red capsicum bell pepper, deseeded and sliced
- 1/3 carrot peeled and grated
- 70 gms tuna canned (in plain oil or brine) and drained
- 1 egg lightly beaten
- 67 gms – 1/3 cup long grain white rice OR 2/3 to 1 cup pre-cooked rice
- ½ tsp Thai fish sauce
- ½ tbsp soy sauce OR Tamari
- ½ tsp granulated sugar optional
- Salt if required
- 2 tbsp coriander leaves chopped
If you are not using pre-cooked rice then cook the raw rice according to this method. Keep aside to cool down.
Heat a large non-stick frypan over medium heat. Add the sesame oil and garlic infused oil. Fry the crushed ginger and green onions tips for about 1 minute.
Add the red capsicum and fry for 2 minutes or until it starts to soften.
Then add the grated carrot and fry for 1 minute.
Add the drained canned tuna and stir until the tuna is broken into small pieces.
Make a well in the middle of the pan and pour the lightly beaten egg in it. Mix continuously to scramble it.
Add the cooked rice to the frypan. Stir through the soy sauce and fish sauce (and sugar if using). Remove from heat once all the ingredients have heated through.
Season with salt if required and stir through some fresh coriander leaves.
Make sure you buy plain canned tuna that doesn’t have added high FODMAP ingredients like onion or garlic. You can use either tuna brined in water or oil, as long as you drain it well.
The amount of wheat in regular soy sauce is low FODMAP, however, if you are feeling concerned you can buy gluten-free soy sauce or use Tamari.
Make sure your Thai fish sauce doesn’t contain any added high FODMAP ingredients like onion or garlic.
I have recently started to add a bit of granulated sugar to this dish as I find it beautifully balances out all the savoury/salty ingredients. It’s a trick of Thai cooking. However, you can omit this if you prefer.