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Low Fodmap Tuna Fried Rice

Low Fodmap Tuna Fried Rice

Low Fodmap Tuna Fried Rice – a meatless low fodmap Asian inspired dish, packed with proteins, vitamins, and flavour!
Course Main
Cuisine Asian
Keyword low FODMAP, main, Rice, seafood
Prep Time 10 minutes
Cook Time 10 minutes
Rice Cooking Time 20 minutes
Total Time 20 minutes
Servings 1
Author Manuela Zangara

Ingredients

  • 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

Instructions

  1. If you are not using pre-cooked rice then cook the raw rice according to this method. Keep aside to cool down.
  2. 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.
  3. Add the red capsicum and fry for 2 minutes or until it starts to soften.
  4. Then add the grated carrot and fry for 1 minute.
  5. Add the drained canned tuna and stir until the tuna is broken into small pieces.
  6. Make a well in the middle of the pan and pour the lightly beaten egg in it. Mix continuously to scramble it.
  7. 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.
  8. Season with salt if required and stir through some fresh coriander leaves.
  9. Serve hot.

Recipe Notes

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.