Low Fiber Crispy Pan-Fried Tilapia with Herb Butter
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Learn more →Ingredients
4 servings
- 4 tilapia fillets (about 6 oz each), fresh or thawed from frozen
- ½ cup rice flour
- 1 tsp fine sea salt
- ½ tsp dried thyme
- ½ tsp dried oregano
- 3 tbsp olive oil
For the herb butter
- 2 tbsp unsalted butter
Ingredient noteButter is almost all fat and has no fiber, so the small amount here (about 1 1/2 teaspoons per serving) leaves very little residue. If you prefer to always avoid butter, please tap it and change its rating to Red.
- 2 cloves garlic, minced
- 2 tbsp fresh parsley, finely choppedIngredient note
Low residue diets limit fibrous leafy greens and herbs. Parsley is used here only as a small amount of chopped fresh herb for seasoning, so it is likely low residue. If you prefer to always avoid fresh parsley, please tap it and change its rating to Red.
- 1 tbsp apple cider vinegar
Instructions
- 1
Pat the tilapia fillets completely dry with paper towels. In a shallow dish, whisk together the rice flour, sea salt, dried thyme, and dried oregano. Dredge each fillet in the flour mixture, pressing gently so it adheres on both sides, then shake off any excess.
- 2
Heat the olive oil in a 12-inch stainless steel or cast iron skillet over medium-high heat until the oil shimmers and a pinch of flour dropped in sizzles immediately. Add the fillets in a single layer without crowding — work in two batches if needed. Cook undisturbed for 3–4 minutes, until the underside is deep golden and releases cleanly from the pan.
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