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Pan-Fried Tilapia with Tangy Tartar Sauce

Oxmoor House
Prep time 11 mins
Cook time 18 mins
Yield 4 servings (serving size: 1 fillet and 1 tablespoon tartar sauce)
A dusting of flour, a little oil, and a hot skillet create a golden crust on these fillets. A dollop of tartar sauce offers the finishing touch. Keep this tartar sauce in the fridge to add flavor to fish and sandwiches.

Ingredients

  • 1/4 cup reduced-fat mayonnaise (such as Hellmann's)
  • 1/4 cup plain fat-free yogurt
  • 1 tablespoon thinly sliced fresh chives
  • 1 tablespoon chopped fresh parsley
  • 1 tablespoon grated lemon rind
  • 2 tablespoons fresh lemon juice
  • 2 tablespoons chopped cornichons (about 4 pickles)
  • 1 tablespoon capers, coarsely chopped
  • 1 teaspoon Dijon mustard
  • 1/4 teaspoon freshly ground black pepper
  • 1/8 teaspoon sugar
  • 1/2 cup all-purpose flour
  • 1 tablespoon freshly ground black pepper
  • 1 teaspoon dried Italian seasoning
  • 1/2 teaspoon salt
  • 4 (6-ounce) tilapia fillets
  • 1 tablespoon olive oil, divided
  • Fresh chives (optional)
  • Lemon slices (optional)

Nutrition Information

  • calories 319
  • fat 10.9 g
  • satfat 2.0 g
  • protein 35.8 g
  • carbohydrate 17.2 g
  • cholesterol 152 mg
  • iron 3.4 mg
  • sodium 841 mg
  • caloriesfromfat 32 %
  • fiber 1.4 g
  • calcium 242 mg

How to Make It

  1. Combine first 11 ingredients in a small bowl; cover and chill until ready to serve.

  2. Combine flour and next 3 ingredients in a shallow dish. Dredge fillets in flour mixture.

  3. Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high heat. Add 2 fillets; cook 4 minutes on each side or until fish flakes easily when tested with a fork. Repeat procedure with remaining oil and fillets. Serve fish with tartar sauce. Garnish with fresh chives and lemon slices, if desired.

  4. Note: Substitute baby dill pickles for the cornichons, if desired.

Oxmoor House Healthy Eating Collection