Reduced-Fat Oven-Fried Fish with Tartar Sauce

Reduced-Fat Oven-Fried Fish with Tartar Sauce

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  • Prep Time

    minutes

  • Total Time

    minutes

  • Servings

    servings


Ingredients

  • Tartar Sauce:

  • 1

    cup low-fat mayonnaise

  • 2

    tablespoons finely chopped sweet pickles, plus 2 teaspoons juice

  • 1

    tablespoon drained capers, minced

  • 2

    teaspoons lemon juice

  • 1

    teaspoon minced shallot

  • ½

    teaspoon Worcestershire sauce

  • Salt and Pepper

  • Oven-Fried Fish

  • 3

    slices hearty white sandwich bread, torn into pieces

  • ½

    cup all-purpose flour

  • 2

    large egg whites

  • 1

    tablespoon Dijon mustard

  • 2

    teaspoons finely chopped fresh parsley

  • teaspoon cayenne pepper

  • ¼

    teaspoon salt

  • teaspoon pepper 1-½ pounds halibut fillet, skin removed, cut into 8 (3 ounce) portions

  • Tip: Delicate, flaky fish like cod or haddock release far too much liquid during cooking. Firm, meaty halibut holds it shape and stays dry.

Directions

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 oven to 400 degrees F. Pulse bread in food processor until coarsely ground. Bake bread crumbs on rimmed baking sheet, stirring occasionally, until golden, abou5t 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. Serves 4.


Nutrition

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