Fish Fillets with Tartar Sauce
From EatingWell: July/August 2011
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.
- 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.
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.
Per serving: 204 calories; 11 g fat (2 g sat, 5 g mono); 47 mg cholesterol; 12 g carbohydrates; 1 g added sugars; 13 g protein; 0 g fiber; 546 mg sodium; 265 mg potassium.
Carbohydrate Servings: 1/2
Exchanges: 1/2 starch, 3 lean meat, 1/2 fat
More From EatingWell
Make cooking Thanksgiving dinner easier with these simple...
If hungry guests are on their way for Thanksgiving dinner,...
These healthy, flavorful Thanksgiving side dishes are...
Use wild rice in a variety of healthy side dishes, including...
One of the most iconic fall vegetables, squash is a versatile...
Sauces and relishes provide the sweet or savory flavor...
Tender, sweet and just a little nutty, Brussels sprouts add a...
Apple pie is a favorite fall dessert and pumpkin pie is an...
There's nothing more enticing than walking into the kitchen...
If you have celiac disease or are sensitive to gluten, there...
Serve one of these healthy vegetarian main dishes, and you're...
The holiday season is the perfect time to use fresh...
Winter salads can taste like a refreshing start to those...
If you’re looking for a quick and easy appetizer to make for...
Entertaining is made easy with these delicious brunch recipes...
Take the stress out of Thanksgiving with these easy, healthy...
- St Patrick's Day
- Type of Dish
- Main dish, fish/seafood
- Ease of Preparation
- Total Time
- 30 minutes or less
- Main Ingredient
- Preparation/ Technique
- July/August 2011