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Skinny Oven-Fried Fish with Tartar Sauce


  • Author: Emily
  • Prep Time: 40 minutes
  • Cook Time: 11 minutes
  • Total Time: 51 minutes
  • Yield: 4 1x

Ingredients

Scale
  • 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
  • 1/2 teaspoon Worcestershire sauce
  • Salt and pepper
  • Oven-Fried Fish
  • 3 slices hearty white sandwich bred, torn into pieces
  • 1/2 cup all-purpose flour
  • 2 large egg whites
  • 1 tablspoon Dijon mustard
  • 2 teaspoons finely chopped fresh parsley
  • 1/8 teaspoon cayenne pepper
  • 1/4 teaspoon salt
  • 1/8 teaspoon pepper
  • 1 1/2 pounds Halibut or other white meat fish

Instructions

  1. Whisk all ingredients for tartar sauce together in a bowl, adding a pinch of salt and ground pepper.
  2. Pre-heat oven to 400 degrees. Pulse the bread in a food processor to make your own bread crumbs. Bake the bread crumbs on a rimmed baking sheet in the oven for about 6 to 8 minutes watching carefully and stirring often until golden.
  3. Transfer the toasted bread crumbs to a shallow dish. In another shallow dish, combine 1/4 cup of tartar sauce, 1/4 cup of flour, egg whites, mustard, parsley, and cayenne pepper until fully incorporated. In a third dish, place the remaining 1/4 cup flour, salt and pepper and stir to evenly incorporate.
  4. Once you are done baking the bread crumbs, raise the oven temperature to 450 degrees. Prepare to bake the fish by lining a rimmed baking sheet with aluminum foil. Place a wire rack inside the baking sheet over the foil and spray lightly with cooking spray. (Don’t forget this step; it’s important!)
  5. Pat the fish dry with paper towels. One at a time, dredge fish fillets lightly in flour, then top and sides in the tartar-egg mixture, and lastly press top and sides into the bread crumbs. Transfer the fillet to the wire rack (crumb side up) and continue with the rest of the fillets. Just before popping them in the oven, spray them all lightly with cooking spray. Bake until the crumbs are golden brown and the fish is cooked through, 10 to 12 minutes. Serve with the remaining tartar sauce.
  • Category: Entree
  • Cuisine: Seafood