This delicious, crispy tilapia recipe is both gluten-free and low-FODMAP. Enjoy with my pickle-free version of tartar sauce!
I think this is my new favorite way to prepare tilapia. A customer at the store I work at told me how to make it. I was showing her all the new gluten-free items we have. I pointed out the new gluten-free panko and how it would be great to bread fish with. She told me that her favorite way to bread fish is using potato flakes. Just dip the fish in flour, then egg, then potato flakes. Finally, cook in oil. It sounded easy and wonderful! So I decided to write this recipe. I used tilapia, but you could use any kind of white fish, such as cod or walleye.
Of course, breaded fish made me think of tartar sauce. My mom used to make tartar sauce simply by combining mayonnaise and sweet pickle relish. Pickles, sweet or dill, aren't really an option for me anymore since they don't agree with my digestive system. So I came up with this substitute. It gets its zip from white wine vinegar.
1 pound tilapia fillets
3 tablespoons white rice flour
1/2 teaspoon salt
1/4 teaspoon pepper
1 egg, lightly beaten
1/2 cup mashed potato flakes
2 tablespoons olive oil
2 tablespoons butter
- On a plate, combine the white rice flour, salt and pepper. Place the lightly beaten egg on a plate. Spread the potato flakes out on yet another plate.
- Dip both sides of each tilapia fillet in flour mixture, then egg, then potato flakes.
- In a large skillet, heat oil and melt butter together over medium-high heat. Brown the tilapia fillets for about 3 minutes per side, or until browned and fish flakes easily with a fork. Serve with tartar sauce (recipe below) and lemon.
No-Pickle Tartar Sauce
1/2 cup mayonnaise
1 1/2 tablespoons white wine vinegar
1 tablespoon minced parsley (or 1 teaspoon dried)
1 teaspoon lemon juice
1/2 teaspoon Dijon mustard
pinch of salt
pinch of ground black pepper
In a small bowl, stir together all of the ingredients until well blended. Serve with your favorite fish recipe.
Step-By-Step Instructions on Potato-Crusted Tilapia
Get your assembly line ready: tilapia, flour, egg and potato flakes.
Dip tilapia in white rice flour, salt and pepper.
Next, dip in the egg.
Finally, dip tilapia in the potato flakes.
I use a large cutting board to place the prepared tilapia on while it waits to be cooked.
Melt the butter with the oil in a large skillet.
Add the tilapia and cook until browned on both sides, about 3 minutes per side.