Pan fried fish with chili and tomato sauce, FODMAP friendly

Pan fried fish with chili tomato sauce (FODMAP Friendly)

Many years ago I cooked for a elderly relative while  his family was away on holiday. I found an inexpensive fish in his freezer and made him a pan fried fish with chili tomato sauce. He loved it a great deal and gave me many praises. It was one of those moments that I suddenly discovered that I could cook !

Here is a FODMAP friendly version – I used a whole bream today but you can use any fish that is not too thick or too large. You can also use fish fillets if you are not a fan of fish bones. But the recipe tastes really nice with a whole fish.

(to share – 2 to 4 persons)


  • 1 fresh whole bream approx 30cm (or any fish that is not too thick; fillet is also suitable)
  • 1/2 continental cucumber, diced (for a FODMAP option, the recommend serving is 64g per person)
  • 10 cherry tomatoes, cut in half  (for a FODMAP option, the recommend serving is 68g per person)
  • 3 inch carrot, diced
  • 10g coriander, chopped
  • 1 chili (mild), chopped
  • 2 tsp oyster sauce
  • 1 tbsp tomato sauce
  • 1 tsp sesame oil
  • 2 tbsp potato starch, for dusting
  • cooking oil
  • toasted sesame seeds, to garnish  (optional)


Score the fish – 2 scores on each side; dust the fish with potato starch.

Heat up some cooking oil in a frying pan; over medium heat, pan fry the fish, with a lid on, for approximately 7-8 minutes on each side or until cooked; transfer the fish to a serving plate, reserve the oil (keep it in the frying pan).

In the same frying pan, add chili and carrot, cook for approximately 2 minutes; add tomato sauce, sesame oil and oyster sauce and toss well; remove the frying pan from heat; add tomatoes, cucumber cubes and toss;  add coriander;  pour the vegetables over the fish.

Garnish with some more coriander (optional) and sesame seeds.

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