Go Back
–+ servings
Print
Close-up of tuna fried rice with vegetables and rice grains.

Low FODMAP Tuna Fried Rice Recipe

Leftover rice, a tin of tuna, and a hot pan are all you need for Low FODMAP Tuna Fried Rice, perfect for dinners or next-day lunches.

Course: Main
Cuisine: Asian
Prep Time: 10 minutes
Cook Time: 10 minutes
Rice Cooking Time: 20 minutes
Total Time: 40 minutes
Servings: 1
Author: Manuela Zangara

Ingredients

  • ¼ tbsp sesame oil
  • ¼ tbsp garlic-infused oil
  • ⅔ tsp grated ginger
  • 2 tbsp green onion – tops only, sliced
  • ⅓ red capsicum (bell pepper) – deseeded and sliced
  • ⅓ carrot – peeled and grated
  • 70 g canned tuna in plain oil or brine – drained
  • 1 egg – lightly beaten
  • 67 g – ⅓ cup long-grain white rice or ⅔ to 1 cup cooked rice
  • ½ tsp Thai fish sauce
  • ½ tbsp soy sauce or tamari
  • ½ tsp granulated sugar – optional
  • salt – if needed
  • 2 tbsp coriander leaves – chopped

Instructions

  1. Cook the long-grain rice following my method for long-grain rice. Set it aside to cool completely.

  2. Heat a large non-stick frypan over medium heat. Add the sesame oil and garlic-infused oil, then fry the crushed ginger and green onion tips for about 1 minute.
  3. Add the red capsicum and fry for about 2 minutes, or until it begins to soften.
  4. Add the grated carrot and fry for 1 minute, stirring gently.
  5. Add the drained canned tuna and stir, breaking it up into small pieces as it warms through.
  6. Make a well in the centre of the pan and pour in the lightly beaten egg. Stir continuously to scramble it until just set.
  7. Add the cooked rice to the frypan and stir through the soy sauce and fish sauce (and sugar, if using). Remove from the heat once everything is evenly heated through.
  8. Taste and season with salt, if needed. Stir through some fresh coriander leaves just before serving.
  9. Serve hot.

Recipe Notes

  • Choose plain canned tuna without added high FODMAP ingredients such as onion or garlic. Tuna packed in water or oil both work well here, as long as it is drained thoroughly before using.
  • Regular soy sauce contains only a small amount of wheat and is generally considered low FODMAP. If you prefer, you can use a gluten-free soy sauce or tamari instead.
  • Check the label on your Thai fish sauce and avoid brands that include onion or garlic, as these can increase the FODMAP content.
  • I have recently started adding a small amount of granulated sugar to this dish. It helps balance the savoury and salty flavours, a technique often used in Thai cooking. The sugar is optional and can be left out if you prefer.