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 aren’t exactly low-FODMAP, so I came up with a pickle-free version of tartar sauce. It’s just as tangy and zippy.
Potato-Crusted Tilapia
Ingredients
- 1 pound tilapia fillets
- 3 tablespoons rice flour (can use brown or white)
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
- 1 egg, lightly beaten
- 1/2 cup instant mashed potato flakes
- 2 tablespoons olive oil
- 2 tablespoons butter
Instructions
- 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
Ingredients
- 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
Instructions
- In a small bowl, stir together all of the ingredients until well blended. Serve with your favorite fish recipe.
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.
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.
Beautiful! In every way~I am SO pleased to have found this page, this recipe and am thrilled to make a tartar sauce i actually enjoy~Thank you!
Thank you! Glad you like the tartar sauce.
I made this recipe, but used well-pressed extra-firm sliced tofu since we are vegetarians. It was fantastic. And my husband loved the tartar sauce. He's following the low FODMAP and has missed sauces. I added some finely chopped organic dill pickles to mine and it was delicious. Thank you!
Thanks for the comment! Happy you enjoyed the recipe.
Could cook fish about 1hour before dinner. If I could how to keep warm
I used this recipe as a starting point for a different fish and had to adapt some parts to what was at home. It was still excellent! Gas woes hit us for a bit in Virginia Beach so didn’t want to drive to get things.
Variations may not be better but they worked well.
1.30lbs catfish, cut to nuggets to fit the deep dryer better
White flour instead of rice flour (was out)
A pack of instant Potato flakes with butter (used about 1/2)
2 eggs since I had more fish going on
For the Tartar sauce I used a different recipe. It worked really well with Catfish. 1/2 Cup Mayo, 1 TBSP MS Dash. Odd but actually quite good on Catfish!
This was really good!! Nobody complained that it was gf, which is rare. 😉 Also, it cooked well with the olive oil/butter mixture, and wasn’t too much work. Thank you!
Glad everyone enjoyed this recipe! Thanks for the comment.