Oven-Fried Fish with Tartar Sauce
NOTES:
1. Plan to make the tartar sauce and bread crumbs ahead; makes prep easier. Don't substitute the homemade breadcrumbs with store-bought ones or Panko: they are too hard and change the texture of the breading.
2. I've modified the flour and bread quantity because the original amounts weren't quite enough for our fish.
3. This recipe makes enough for 3 servings but it can be modified for more.
4. ATK says halibut is best because it's a fairly dry fish (and won't make the crust soggy). If the halibut comes with skin on, remove the skin with a very sharp knife by cutting away as tiny bit of the flesh as possible (similar to removing a line of fat or gristle from beef).
5. Based on this being 3 servings, using light mayo, and using the VeryWellFit website to analyze this recipe, each serving has 3.2g of fat. Each teaspoon of tartar sauce on the side has 1g of fat. So even with a generous portion of tartar sauce (1 T), this is a very low fat recipe. Calories per serving: 158 (plus 11 per tsp tartar sauce); protein per serving: 8g; carbs 28g (but there is a lot of leftover breadcrumbs, so maybe we measure the leftover to figure out how much is actually used).
Ingredients
Tartar Sauce
1/3 C mayo (can be light)
1 T minced sweet pickles
1 t sweet pickle juice
1 t drained capers, rinsed and minced
1 t fresh lemon juice
1/2 t minced shallot
1/4 t Worcestershire sauce
salt and pepper
Fish
2 slices high-quality white sandwich bread
1/2 C unbleached all-purpose flour
1 large egg white
2 t Dijon mustard
1 t minced fresh parsley
pinch cayenne pepper
pinch salt
pinch pepper
2 (6 ounce) skinless halibut fillets, 1" to 1.5" thick, each cut into thirds
Preparation
Tartar Sauce
All the ingredients can be combined into a small bowl as you prepare them. Refrigerate.
Bread crumbs
If you are using a very crusty bread, cut off some of the crust, but not all.
Adjust oven rack to middle position and heat oven to 400 degrees. Tear the bread and put into food processor. Pulse several times to coarse crumbs. Bake bread crumbs on rimmed baking sheet, stirring occasionally, until golden, 8 to 10 minutes. If not storing for later, place in shallow dish for dredging.
Fish
Heat oven to 450. Put a wire rack on a baking sheet and lightly spray with vegetable oil.
Combine 2 T tartar sauce, egg white, 2 T flour, 2 t Dijon mustard, 1 t minced fresh parsley and a pinch of cayenne. Please in shallow dish for dredging.
Season remaining flour with a pinch each of salt and pepper.
Cut halibut fillets into about thirds (2 oz each) to make stick-like fillets. Dredge each first in flour, then coat all but the bottom in the "glue", then in the bread crumbs, pressing each fillet to get the bread crumbs to stick. Place on the wire rack and lightly spray the fish with more spray oil.
Bake for 6-10 minutes, until each fillet reaches 135 degrees.
Serve.
Tartar Sauce Nutrition
Comments