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Cook Time:25 minsTotal Time:25 minsServings:4Yield:4 servingsJump to Nutrition Facts
Cook Time:25 minsTotal Time:25 minsServings:4Yield:4 servings
Cook Time:25 mins
Cook Time:
25 mins
Total Time:25 mins
Total Time:
Servings:4
Servings:
4
Yield:4 servings
Yield:
4 servings
Jump to Nutrition Facts
Cook Mode(Keep screen awake)IngredientsTartar Sauce½cupreduced-fat mayonnaise1cornichon or sour gherkin pickle, chopped1tablespoonminced shallot1anchovy fillet, minced1teaspoonchopped capers1teaspoondried tarragon1teaspoonchopped fresh parsley2teaspoonslemon juiceFreshly ground pepper to tasteFish⅓cupall-purpose flour½teaspoonsalt1/4 teaspoon freshly ground pepper1poundcatfish, tilapia, haddock or other white fish fillets (see Notes), cut into 4 portions1tablespoonextra-virgin olive oil
Cook Mode(Keep screen awake)
Ingredients
Tartar Sauce
½cupreduced-fat mayonnaise
1cornichon or sour gherkin pickle, chopped
1tablespoonminced shallot
1anchovy fillet, minced
1teaspoonchopped capers
1teaspoondried tarragon
1teaspoonchopped fresh parsley
2teaspoonslemon juice
Freshly ground pepper to taste
Fish
⅓cupall-purpose flour
½teaspoonsalt
1/4 teaspoon freshly ground pepper
1poundcatfish, tilapia, haddock or other white fish fillets (see Notes), cut into 4 portions
1tablespoonextra-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.
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Nutrition Facts(per serving)204Calories11gFat12gCarbs13gProtein
Nutrition Facts(per serving)
- 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.
