Reduced-Fat Oven-Fried Fish with Tartar Sauce

By cserumga

- From Cook's Country Magazine, June/July 2010

- 260 calories, 7.5g fat per serving

- Serves 4

Ingredients

• Tartar Sauce
• 1 - 1 c low-fat mayonnaise
• 2 - 2 T finely chopped sweet pickles, plus 2 t juice
• 1 - 1 T drained capers, minced
• 2 - 2 t lemon juice
• 1 - 1 t minced shallot
• 1/2 - 1/2 t Worcestershire sauce
• - salt and pepper
• Oven-Fried Fish
• 3 - 3 slices hearty white sandwich bread, torn into pieces
• 1/2 - 1/2 c AP flour
• 2 - 2 large egg whites
• 1 - 1 t Dijon mustard
• 2 - 2 t finely chopped fresh parsley
• 1/8 - 1/8 t cayenne pepper
• 1/4 - 1/4 t salt
• 1/8 - 1/8 t pepper
• 1.5 - 1.5 lb halibut, dried on paper towels, skin removed, cut into 8 (3-ounce) portions

Details

Servings 4

Preparation

Step 1

1. Make tartar sauce:
Whisk mayonnaise, pickles, pickle juice, capers, lemon juice, shallot, and Worcestershire in bowl. Season with salt and pepper.

2. Make coating:
Adjust oven rack to middle position and heat to 400 degrees. Pulse bread in food processor until corsely ground. Bake bread crumbs on rimmed baking sheet, stirring occasionally, until golden, about 8 minutes. Transfer toasted bread crumbs to shallow dish. Combine 1/4 cup tartar sauce, 1/4 cup flour, egg whites, mustard, parsley, and cayenne in second shallow dish. Place remaining flour, salt, and pepper in third shallow dish.

3. Coat and Bake:
Raise oven temperature to 450 degrees. Set wire rack inside rimmed baking sheet and lightly grease with cooking spray. Pat fish dry with paper towels. One at a time, dredge fillets lightly in seasoned flour. Dip top and sides of fillets in tartar sauce-egg white mixture and cover top and sides with bread crumbs, pressing to adhere. Transfer breaded fish to prepared rack, spray each fillet lightly with cooking spray, and bake until crumbs are golden brown and fish is cooked through, 10 to 12 minutes. Serve with remaining tartar sauce.