Combine first 4 ingredients in a shallow dish. Pat fish dry. Dredge both sides of fish in flour mixture, shaking off excess flour.
Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Place fish in pan, reduce heat to medium, and cook 5 minutes. Turn fish, and cook 4 minutes or until fish flakes easily when tested with a fork. Serve with Tangy Tartar Sauce.