Pan-Fried Fish with Tartar Sauce
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 |
- Portion size: 4
Pickerel and perch are lean, finely flaked fish that are perfect for frying – especially by the lakeside when freshly caught.
Ingredients
- 1/3 cup 1/3cupmilk
- 1/2 cup 1/2cupall-purpose flour
- 2 tbsp 2tbspchopped fresh parsley
- 1/2 tsp 1/2tspsalt
- 1/2 tsp 1/2tsppepper
- 1-1/2 lb 1-1/2lbfish filletfish fillets, (such as pickerel or perch)
- 2 tbsp 2tbspbutter
- 2 tbsp 2tbspextra virgin olive oil
- 4 4lemon wedges Tartar Sauce:
- 1/2 cup 1/2cuplight mayonnaise
- 1/4 cup 1/4cupminced bread and butter pickles
- 3 tbsp 3tbspBalkan-style plain yogurt
- 1 tbsp 1tbspchopped fresh parsley
- 1 tbsp 1tbspcapercapers, drained, rinsed and chopped
- 2 tsp 2tspDijon mustard
- 1 tsp 1tspwhite wine vinegar
- 1 dash 1dashhot 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.
Source : Canadian Living Magazine: August 2007
