Pan-Fried Fish with Tartar Sauce

Pan-fried fish with tartar sauce 150 Image by: Pan-fried fish with tartar sauce 150 Author: Canadian Living

Pickerel and perch are lean, finely flaked fish that are perfect for frying – especially by the lakeside when freshly caught.

  • Portion size 4 servings
  • Credits : Canadian Living Magazine: August 2007

Ingredients

  • 1/3 cup milk
  • 1/2 cup all-purpose flour
  • 2 tablespoons chopped fresh parsley
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 1 1/2 lb fish fillet (such as pickerel or perch)
  • 2 tablespoons butter
  • 2 tablespoons extra virgin olive oil
  • 4 lemon wedges
Tartar Sauce:
  • 1/2 cup light mayonnaise
  • 1/4 cup minced bread and butter pickles
  • 3 tablespoons Balkan-style plain yogurt
  • 1 tablespoon chopped fresh parsley
  • 1 tablespoon caper drained, rinsed and chopped
  • 2 teaspoons Dijon mustard
  • 1 teaspoon white wine vinegar
  • 1 dash hot pepper sauce

Method

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.

Nutritional facts Per serving: about

  • Sodium 780 mg
  • Protein 36 g
  • Calories 403.0
  • Total fat 20 g
  • Cholesterol 168 mg
  • Saturated fat 5 g
  • Total carbohydrate 19 g

%RDI

  • Iron 24.0
  • Fibre 0.0
  • Folate 22.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 22.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 11.0
  • Vitamin C 12.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Pan-Fried Fish with Tartar Sauce

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