Pan-Fried Fish with Tartar Sauce
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This recipe makes 4 servings
Nutritional Info |
|
|---|---|
| Per serving: about | - |
| cal | 403 |
| pro | 36 g |
| total fat | 20 g |
| sat. fat | 5 g |
| carb | 19 g |
| fibre | 1 g |
| chol | 168 mg |
| sodium | 780 mg |
| % RDI: | - |
| calcium | 22 |
| iron | 24 |
| vit A | 11 |
| vit C | 12 |
| folate | 22 |
Pickerel and perch are lean, finely flaked fish that are perfect for frying – especially by the lakeside when freshly caught.
Ingredients
- 1/3 cup milk
- 1/2 cup all-purpose flour
- 2 tbsp chopped fresh parsley
- 1/2 tsp salt
- 1/2 tsp pepper
- 1-1/2 lb fish fillets, (such as pickerel or perch)
- 2 tbsp butter
- 2 tbsp extra virgin olive oil
- 4 lemon wedges
- Tartar Sauce:
- 1/2 cup light mayonnaise
- 1/4 cup minced bread and butter pickles
- 3 tbsp Balkan-style plain yogurt
- 1 tbsp chopped fresh parsley
- 1 tbsp capers, drained, rinsed and chopped
- 2 tsp Dijon mustard
- 1 tsp white wine vinegar
- 1 dash hot pepper sauce
Preparation
Tartar Sauce: In bowl, combine mayonnaise, pickles, yogurt, parsley, capers, mustard, vinegar and hot pepper sauce. (Make-ahead: Refrigerate in airtight container for up to 1 week.)
Pour milk into shallow dish. In separate shallow dish, whisk together flour, parsley, salt and pepper. One at a time, dip fillets into milk, letting excess drip back into dish. Dredge in flour mixture, gently shaking off any excess.
In skillet, heat half each of the butter and oil over medium-high heat; fry fillets, in batches, turning once and adding more oil and butter as needed, until fish flakes easily when tested, 6 to 8 minutes. Serve with tartar sauce and lemon wedges.
Pour milk into shallow dish. In separate shallow dish, whisk together flour, parsley, salt and pepper. One at a time, dip fillets into milk, letting excess drip back into dish. Dredge in flour mixture, gently shaking off any excess.
In skillet, heat half each of the butter and oil over medium-high heat; fry fillets, in batches, turning once and adding more oil and butter as needed, until fish flakes easily when tested, 6 to 8 minutes. Serve with tartar sauce and lemon wedges.
Source : Canadian Living Magazine: August 2007
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