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.

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Cook Time:
25 mins
Total Time:
25 mins
Servings:
4
Yield:
4 servings

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

  • 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

  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

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 Facts (per serving)

204 Calories
11g Fat
12g Carbs
13g Protein
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.

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