Rice Paper Fried Fish with High-Protein Tartar Sauce
Joe X Fitness cooked this in a Facebook video. SeeMeCook wrote it up from the video as a full recipe and added ingredient weights and nutrition.
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A healthy, high-protein alternative to traditional fried fish that uses rice paper for a crispy exterior and a Greek yogurt-based tartar sauce for extra protein.
- Time
- 30 minutes
- Equipment
- Oven
- Good for
- Lunch or dinner
- Cuisine
- American
- Contains
- Dairy, eggs, and fish
- Diet
- Pescatarian
Diet and allergen details are read from the ingredient names and are not certified.
Ingredients
Main Ingredients
- 40 g
- 100 g
- 1 g
- 1 g
Sauce
- 120 g
- 18 g
- 30 g
- 20 g
- 5 g
- 1 g
- 1 g
Weights are estimates. Together, the ingredients weigh about 510 g before cooking, which is about 510 g per serving.
Steps
Cut your tilapia into 8 even pieces.
Stack 2 of your tilapia pieces on top of each other to create 4 portions.
In a large plate, whisk 2 eggs.
Wet a rice paper with the whisked eggs and shake off any excess liquid.
Place your wet rice paper on a flat surface, place your stack of tilapia on top, and wrap it shut to enclose the fish.
Repeat the wrapping process for the rest of the tilapia pieces.
Prepare a baking sheet with parchment paper and lightly spray with oil.
Place your wrapped pieces of fish on top of the parchment paper.
Coat the fish with a quick spray of oil and a pinch of salt on top.
Preheat your oven to 400°F (200 °C) (200°C (400 °F)).
Cook at 400°F (200 °C) for 13-15 minutes, or until the rice paper is crispy and golden brown.
In a bowl, mix together the Greek yogurt, capers, dill pickles, red onions, lemon juice, salt, and black pepper to make your tartar sauce.
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
These are estimates per serving, worked out from the ingredients.
- Calories
- 535
- Protein
- 59 g
- Carbs
- 42 g
- Fat
- 14 g
- Fiber
- 1 g
Where the calories come from
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