Thursday, March 28, 2013

Potato-Crusted Tilapia with No-Pickle Tartar Sauce (Low-FODMAP)

This delicious, crispy tilapia recipe is both gluten-free and low-FODMAP. Enjoy with my pickle-free version of tartar sauce!

Potato-Crusted Tilapia with No-Pickle Tartar Sauce, parsley, lemon

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.

no-pickle tartar sauce, potato-crusted tilapia

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.

                                                                                                                                            print recipe
Potato-Crusted Tilapia
serves 4
Potato-Crusted Tilapia with No-Pickle Tartar Sauce, parsley, lemon


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


  1. 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.
  2. Dip both sides of each tilapia fillet in flour mixture, then egg, then potato flakes.
  3. 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, potato-crusted tilapia
print recipe

No-Pickle Tartar Sauce
serves 4


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.


  1. This was fantastic! My whole family complimented the potato flake crust -- and they are tough food critics. I've been disappointed with other no-pickle tartar sauces, but this was flavorful. (I still miss the pickles...)

    Have you tried baking it? I may try that in the future, but my guess is that the hot oil is what makes the potato flakes work so well.

    1. Great! I'm so glad you enjoyed it. I haven't tried baking it yet, but if I did, I would probably spritz the crust with an olive oil cooking spray before baking. This would help brown the potato crust.