Fish Fillets with Tartar Sauce

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From the EatingWell Kitchen

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.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 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

  • Active

  • Ready In

  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.
  • 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 information

  • Serving size: 1 fish fillet & 1 tablespoon sauce
  • Per serving: 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
  • Carbohydrate Servings: 1
  • Exchanges: 1/2 starch, 3 lean meat, 1/2 fat

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