Fish Fillets with Tartar Sauce

3.7 (7)
Fish Fillets with Tartar Sauce

This fast tartar sauce comes together in just 10 minutes and makes a great topping for simple sautéed fish fillets. Serve with toasted potato wedges and coleslaw.

Yield: 4 servings
Active Time: 25
Total Time: 25

Ingredients

Tartar Sauce

  • 1/2 cup reduced-fat mayonnaise
  • 1 cornichon or sour gherkin pickle, chopped
  • 1 tablespoon minced shallot
  • 1 anchovy fillet, minced
  • 1 teaspoon chopped capers
  • 1 teaspoon dried tarragon
  • 1 teaspoon chopped fresh parsley
  • 2 teaspoons lemon juice
  • Freshly ground pepper to taste

Fish

  • 1/3 cup all-purpose flour
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 1 pound catfish, tilapia, haddock or other white fish fillets (see Notes), cut into 4 portions
  • 1 tablespoon extra-virgin olive oil

Preparation

  1. To prepare tartar sauce: Combine mayonnaise, cornichon (or sour gherkin pickle), shallots, anchovy, capers, tarragon and parsley in a small bowl. Stir in lemon juice and pepper.
  2. To prepare fish: Combine flour, 1/2 teaspoon salt and 1/4 teaspoon pepper in a shallow dish; thoroughly dredge fillets (discard any leftover flour).
  3. Heat oil in a large nonstick skillet over medium-high heat. Add the fish, working in batches if necessary, and cook until lightly browned and just opaque in the center, 3 to 4 minutes per side. Serve each portion of fish with about 1 tablespoon sauce each.

Tips & Notes

  • Make Ahead Tip: Cover and refrigerate the sauce (Step 1) for up to 3 days.
  • Notes: Catfish: Look for U.S. farmed catfish—it’s sustainably raised in non-polluting inland ponds and fed a mostly vegetarian diet.
  • Tilapia: U.S. farmed tilapia is the considered the best choice—it’s raised in closed-farming systems that protect the surrounding environment. Central and South American tilapia is considered a good alternative. Avoid farmed tilapia from China and Taiwan—where the fish farming pollutes the surrounding environment.
  • Haddock (Scrod): To get the best choice for the environment, ask for U.S. Atlantic “hook-and-line-caught” haddock—this method causes the least damage to the sea floor and has the least by catch.

Nutrition

Nutrition Per Serving

calories 204
fat 11 g (2 g sat, 5 g mono)
cholesterol 47 mg
carbohydrates 12 g
protein 13 g
fiber 0 g
sodium 546 mg
potassium 265 mg

Nutrition Bonus

Carbohydrate Serving 1/2

Exchanges 1/2 starch, 3 lean meat, 1/2 fat

From EatingWell July/August 2011