Fish Fillets with Tartar Sauce

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.

From EatingWell: July/August 2011
Yield: 4 servings
Active Time: 25 minutes
Total Time: 25 minutes

Ingredients

Tartar Sauce

  1. 1/2 cup reduced-fat mayonnaise
  2. 1 cornichon or sour gherkin pickle, chopped
  3. 1 tablespoon minced shallot
  4. 1 anchovy fillet, minced
  5. 1 teaspoon chopped capers
  6. 1 teaspoon dried tarragon
  7. 1 teaspoon chopped fresh parsley
  8. 2 teaspoons lemon juice
  9. Freshly ground pepper to taste

Fish

  1. 1/3 cup all-purpose flour
  2. 1/2 teaspoon salt
  3. 1/4 teaspoon freshly ground pepper
  4. 1 pound catfish, tilapia, haddock or other white fish fillets (see Notes), cut into 4 portions
  5. 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

Nutrition

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

Nutrition Bonus:

1/2 Carbohydrate Serving

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