This Low FODMAP Pangasius with Diced Tomatoes is the perfect easy low FODMAP dinner when you want something light, healthy, and full of flavor without spending a lot of time in the kitchen.
It’s the kind of recipe that looks impressive on the plate but comes together with very little effort, making it ideal for both busy weeknights and simple homemade dinners.
If you’ve been searching for an IBS-friendly fish recipe, gluten-free fish dinner, healthy low fat meal, or a quick low FODMAP seafood recipe, this easy skillet dinner is one you’ll want to keep on repeat.
With its bright tomato flavor, delicate fish, and simple ingredients, it’s a great option for anyone looking for a wholesome dinner that is both easy to make and gentle on digestion.
Low FODMAP Pangasius with Diced Tomatoes – At a Glance
- Ready in: about 20–25 minutes total
- Skill level: beginner-friendly
- Serves: about 2–4 people
- Method: pan-seared and simmered on the stovetop
- Low FODMAP serving size: the full recipe is low FODMAP
- Great for: quick weeknight dinners, healthy meal prep, light gluten-free meals, or an easy IBS-friendly fish recipe
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
- Cut the filet in 1’’x1’’ pieces
- Dry each piece with paper towel
- Heat the oil in the pan
- Fry the fish pieces in the oil on medium high for 3-5 min on
- Add diced tomatoes and salt, black pepper, dried basil and bring to boil
- Cook under the lid on low for 8-10 min
- Serve!
Low FODMAP Serving Size
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!