Cod with Tangy Tartar Sauce

Cod is a cold-water fish that's a good source of omega-3 fatty acids-helpful fats that can help prevent heart disease. With the fish's crispy golden brown coating and a simple homemade tartar sauce, this is sure to become a family favorite.


4 servings (serving size: 1 fillet and 3 tablespoons sauce)

Recipe from

Oxmoor House

Recipe Time

Prep: 8 Minutes
Cook: 9 Minutes

Nutritional Information

Calories 227
Fat 6.2 g
Satfat 1.2 g
Protein 32 g
Carbohydrate 8.8 g
Cholesterol 81 mg
Iron 0.9 mg
Sodium 450 mg
Caloriesfromfat 25 %
Fiber 0.4 g
Calcium 69 mg


1/4 cup flour
1 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
1/4 teaspoon paprika
4 (6-ounce) cod fillets
Cooking spray
Tangy Tartar Sauce


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.

Oxmoor House Healthy Eating Collection,

Oxmoor House

January 2008
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