Healthy Ingredient Recipes Healthy Fish & Seafood Recipes Healthy Fish Recipes Healthy Catfish Recipes Fish Fillets with Tartar Sauce Be the first to rate & review! 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. By EatingWell Test Kitchen EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. EatingWell's Editorial Guidelines Updated on August 16, 2019 Print Rate It Share Share Tweet Pin Email Cook Time: 25 mins Total Time: 25 mins Servings: 4 Yield: 4 servings Nutrition Profile: Low-Calorie Low Carbohydrate Dairy-Free Low Added Sugars Jump to Nutrition Facts Ingredients Tartar Sauce ½ 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 ⅓ cup all-purpose flour ½ 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 Directions 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 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. Rate it Print Nutrition Facts (per serving) 204 Calories 11g Fat 12g Carbs 13g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 4 Serving Size 1 fish fillet & 1 tablespoon sauce Calories 204 % Daily Value * Total Carbohydrate 12g 4% Dietary Fiber 0g 1% Total Sugars 1g Protein 13g 27% Total Fat 11g 14% Saturated Fat 2g 10% Cholesterol 47mg 16% Vitamin A 54IU 1% Vitamin C 1mg 1% Folate 40mcg 10% Sodium 544mg 24% Calcium 14mg 1% Iron 1mg 4% Magnesium 19mg 5% Potassium 265mg 6% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved