Nutrition per serving may change if servings are adjusted.
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
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
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.
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).
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.
Make Ahead Tip: Cover and refrigerate the sauce (Step 1) for up to 3 days.
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.
204 calories;11 g fat(2 g sat); 0 g fiber; 12 g carbohydrates; 13 g protein; 40 mcg folate; 47 mg cholesterol; 1 g sugars; 0 g added sugars; 54 IU vitamin A; 1 mg vitamin C; 14 mg calcium; 1 mg iron; 544 mg sodium; 265 mg potassium