Low FODMAP Pangasius with Diced Tomatoes (Low Fat, Gluten-Free, IBS-Friendly)

Imagine tender Pangasius fillets seared to golden perfection, bathed in vibrant diced tomatoes and fragrant basil.
This quick skillet masterpiece cultivates robust flavors with minimal hands-on time and impressive simplicity. Whip up this nutritious fish sensation in under thirty minutes for weeknight dinners that delight both palate and schedule, effortlessly.

Equipment

• Measuring cups
• Big pan with a lid

Ingredients

• 1 lb Pangasius
• 1 tbsp olive oil
• 1 cup diced tomatoes
• 1/2 tsp salt
• 1/2 tsp black pepper
• Dried basil

Instructions

1. Cut the filet in 1’’x1’’ pieces
2. Dry each piece with paper towel
3. Heat the oil in the pan
4. Fry the fish pieces in the oil on medium high for 3-5 min on
5. Add diced tomatoes and salt, black pepper, dried basil and bring to boil
6. Cook under the lid on low for 8-10 min
7. Serve!

Low FODMAP Portion

The high FODMAP ingredient here is diced tomatoes. The low FODMAP portion of diced tomatoes is 1/2 cup.

This means you can eat the whole recipe yield on a low FODMAP diet.

What You Need To Know

Use Pangasius or any mild white fish like cod or tilapia for best results.

Pat fish dry before cooking to achieve a crisp exterior and prevent steaming.

Adjust cooking time based on fillet thickness; fish is done when opaque and flakes easily.

Dried basil can be replaced with fresh leaves—add at the end for maximum aroma.

Serve immediately over rice, zucchini noodles, or alongside a simple green salad.

Final Words

After one bite, you’ll see why this Pangasius skillet dinner deserves a spot in your weekly rotation. Light yet satisfying, it balances protein-rich fish with the bright acidity of tomatoes and warm notes of basil. Whether you’re looking for an easy dinner after a busy day or a dish to impress guests without standing over the stove, this recipe delivers. Feel free to experiment by adding olives, capers, or a squeeze of lemon juice for extra zing. Store any leftovers in an airtight container for up to two days—then warm gently to preserve texture. Enjoy this effortless, flavorful entrée tonight!