Rice Paper Fried Fish with High-Protein Tartar Sauce

Ingredients

• 6 oz tilapia (raw, cut into 8 even pieces)
• 4 rice paper (pieces)
• 2 eggs (whisked)
• salt (pinch, for topping)
• 0.33 second spray oil (for parchment and coating)
• 0.5 cup 0% fat Greek yogurt
• 2 tbsp capers
• 2 tbsp dill pickles (gherkins)
• 2 tbsp red onion
• 1 tsp lemon juice
• 0.25 tsp salt (for sauce)
• 0.25 tsp black pepper (for sauce)

Steps

1. 1

   Cut your tilapia into 8 even pieces.

2. 2

   Stack 2 of your tilapia pieces on top of each other to create 4 portions.

3. 3

   In a large plate, whisk 2 eggs.

4. 4

   Wet a rice paper with the whisked eggs and shake off any excess liquid.

5. 5

   Place your wet rice paper on a flat surface, place your stack of tilapia on top, and wrap it shut to enclose the fish.

6. 6

   Repeat the wrapping process for the rest of the tilapia pieces.

7. 7

   Prepare a baking sheet with parchment paper and lightly spray with oil.

8. 8

   Place your wrapped pieces of fish on top of the parchment paper.

9. 9

   Coat the fish with a quick spray of oil and a pinch of salt on top.

10. 10

    Preheat your oven to 400°F (200°C).

11. 11

    Cook at 400°F for 13-15 minutes, or until the rice paper is crispy and golden brown.

12. 12

    In a bowl, mix together the Greek yogurt, capers, dill pickles, red onions, lemon juice, salt, and black pepper to make your tartar sauce.

13. 13

    Once cooked, remove the fish from the oven and enjoy with the prepared tartar sauce.

Notes

This recipe is a great low-fat alternative to deep frying. The rice paper provides a satisfying crunch without the heavy calories of traditional breading.

Nutrition per serving

• main
• high-protein
• low-carb
• weight loss
• healthy
• baked
• seafood