Low-FODMAP One-Pan Chili & Lime Tilapia; Gluten-free, Dairy-free

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Tilapia is a versatile, light and healthy fish and this low-FODMAP recipe for Chili & Lime Tilapia is easy and tasty.  The low-FODMAP marinade gives the fish a zesty flavor that will delight your palate.

Low-FODMAP One-Pan Chili & Lime Tilapia is a perfect dinner to serve for company, or family night at home.  It is simple to prepare the ingredients in advance so it is ready for baking after work.

Check out over 300 more low-FODMAP recipes on my blog.  You may also love my low-FODMAP One-pan Italian Chicken with Vegetables!

Be healthy and happy,

Rachel Pauls, MD

Low-FODMAP One-Pan Chili & Lime Tilapia; Gluten-free, Dairy-free

Although this recipe has not been tested, a single serving should be low-FODMAP based on the ingredients.

Serves 4

Prep time: 15 min, plus 30 min for marinating

Bake time: 45 min

Total time: 1 hour, 30 min

Bake: 425 F


  • 16 ounces (about 3-4) tilapia fillets (or any white fish)
  • 1 large (or 2 medium) potato, cut into thinly sliced fries
  • 1/2 cup sliced carrots
  • 1/2 cup sliced zucchini
  • 1/2 cup freshly squeezed lime juice (juice of 2 limes)
  • 1/4 cup fresh chopped cilantro, plus 2 tablespoons for garnish
  • 2 tablespoons olive oil
  • 2 tablespoons garlic infused olive oil
  • 2 tablespoons water
  • 1 tablespoon maple syrup or light corn syrup
  • 2 teaspoons low-FODMAP Happy Spices Taco Seasoning
    • Can also substitute
      • 1 teaspoon red pepper flakes
      • 1/2 teaspoon chili powder
      • 1/8 teaspoon ground cumin
      • Salt and fresh cracked pepper to taste
  • Cooking spray
  • Lime wedges, for garnish


  • Preheat your oven to 425°F (210°C)
  • Lightly oil a baking sheet or coat with nonstick spray
  • Whisk together 2 tablespoons garlic infused olive oil, water, lime juice, maple syrup (or corn syrup), low-FODMAP seasonings and cilantro in a small bowl or freezer bag
  • Place tilapia fillets in bag or bowl and marinate for 30 min in refrigerator
  • While fish is marinating- slice vegetables and start the potatoes baking
  • Place potato fries in a single layer onto the prepared baking sheet
  • Drizzle with 1 remaining tablespoon olive oil and season with salt and pepper
  • Bake potato fries about 20 minutes until beginning to brown (these take longer than the other vegetables)
  • Remove from oven and make spaces; place vegetables and tilapia in the reserved spaces
  • Drizzle the last tablespoon olive oil over the rest of the veggies and season the tray with salt and pepper to taste
  • Bake until fish flakes easily with a fork and the vegetables begin to crisp up on the edges and have softened, about 20 – 25 minutes
  • Serve the baked tilapia garnished with cilantro and lime wedges

  • Melts in your mouth with a great kick!

Comments Rating 5 (3 reviews)

8 Responses

  1. Yummy

    This was delicious. I had no cilantro, but had parsley so I swapped that out. I made 1/2 the amount of fish but the called for amount of potatoes and other veggies for 2 people. The quantities were right. I also sprinkled low-FODMAP lemon-herb seasoning on the carrots and zucchini. Oh, also the fries were ready 5 minutes before the indicated recipe time. I’ll definitely make this again.

    1. Julie,
      Amazing feedback and thank you so much for your thoughtful comments! We love getting reviews like this- they make our day 🙂
      stay in touch!!

  2. We make this dish regularly, though oddly enough we don’t add the carrots or zucchini most of the time. I also use tamari for a lower sodium alternative to salt, along with crushed red pepper flakes, instead of the low FODMAP taco seasoning–none of us are really that fond of chili powder or cumin, so we skip those. We usually serve it with a salad and homemade dressing, to keep it light.

    Can I say that this is one of our collective favorite ways to do potatoes, and the tilapia comes out perfect every. single. time. Thank you so much for this recipe! With foods like this in my arsenal, the kiddo doesn’t feel like he’s eating some sort of weird diet food, and my boyfriend doesn’t feel like he has to give up real food to stay low FODMAP and not hurt.

    1. Hi Noelle,
      This is so lovely to read! Thank you kindly.
      Would you consider adding a ‘star’ rating to your review in the future? It helps others find us on google.
      Have a great day and stay in touch!

  3. Made this with a rub I had made, and dried cilantro instead of fresh. I’d advise doing fresh.Was the one thing we didn’t like. Kids loved it and we swapped squash for the carrots. Added a bit of salt and black pepper.Will make again. Thank you

    1. Thank you Justin!
      We agree, sometimes fresh herbs make a huge difference, and cilantro is a classic example. We are still super pleased you enjoyed the tilapia, and so appreciate your comments 🙂

  4. Great Recipe!

    We have made this a few times – delicious! I really like the way you timed the recipe to get it ready – very helpful!

    1. Hi Joan,
      Thanks for your comments! We love hearing this feedback. We also believe recipes should be easy to follow and true to what ‘actually happens’ with cooking times 🙂 Stay in touch!!

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