Low FODMAP Pan-Fried Tilapia with Fresh Herbs
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Learn more →Ingredients
4 servings
For the fish
- 4 tilapia fillets (about 6 oz each)
- ½ tsp salt
- 2 tbsp fresh flat-leaf parsley, finely chopped
- 1 tbsp fresh basil, finely chopped
- 1 tsp fresh ginger, finely grated
- 2 tbsp olive oil, divided
For the fennel
- 1 medium fennel bulb, thinly sliced (fronds reserved for garnish)
- 1 tbsp olive oil
- ¼ tsp salt
For serving
- 2 tbsp fresh fennel fronds, roughly torn (optional)Ingredient note
Fennel fronds only become a problem on a low FODMAP diet in larger amounts; this recipe uses only about 1 1/2 teaspoons per serving, so it is likely Low FODMAP. If you prefer to always avoid fennel fronds, please tap it and change its rating to Red.
Instructions
- 1
Heat 1 tbsp olive oil in a 12-inch skillet over medium heat until shimmering. Add the sliced fennel and 1/4 tsp salt, and cook, stirring occasionally, until softened and lightly golden at the edges, about 8–10 minutes. Transfer to a plate and set aside.
- 2
Pat the tilapia fillets dry with paper towels and season both sides with 1/2 tsp salt. In a small bowl, combine the parsley, basil, and grated ginger, then press the herb mixture evenly onto the top side of each fillet.
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