Pan-Fried Tilapia with Tangy Tartar Sauce

Pan-Fried Tilapia With Tangy Tartar Sauce Recipe
Oxmoor House
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.

Yield:

4 servings (serving size: 1 fillet and 1 tablespoon tartar sauce)

Recipe from

Oxmoor House

Recipe Time

Prep: 11 Minutes
Cook: 18 Minutes

Nutritional 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

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)

Preparation

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

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

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.

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

Note:

Oxmoor House Healthy Eating Collection

January 2006
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