Reduced-Fat Oven-Fried Fish with Tartar Sauce

From Cook's Country | June/July 2010

Why this recipe works:

While developing our Reduced-Fat Oven-Fried Fish with Tartar Sauce recipe, we quickly discovered that delicate, flaky fish like cod or haddock release far too much liquid during cooking, which prevented the crumbs from crisping. Firm, meaty halibut held its shape and stayed comparatively dry.… read more

While developing our Reduced-Fat Oven-Fried Fish with Tartar Sauce recipe, we quickly discovered that delicate, flaky fish like cod or haddock release far too much liquid during cooking, which prevented the crumbs from crisping. Firm, meaty halibut held its shape and stayed comparatively dry. Adding a strong barrier of tartar sauce, spices, egg whites, and flour helped seal in liquid, keeping the crumb coating crisp. Applying bread crumbs only on top of the fish maintained the iconic crunch, but saved calories and eliminated the problem of a mushy coating on the bottom. Replacing classic tartar sauce with a mixture of low-fat mayonnaise, pickles, shallots, capers, Worcestershire sauce, and lemon juice cut calories and fat but didn’t skimp on flavor. In total, traditional recipes have 660 calories, 51 grams of fat, and 5.5 grams of saturated fat per serving (two 3-ounce fillets and one 3-tablespoon serving of tartar sauce). Our changes brought the numbers down to 260 calories, 7.5 grams of fat, and only half a gram of saturated fat.

less

Serves 4

If using frozen fillets, press them dry with paper towels. The calorie count for the tartar sauce was calculated using Hellmann's low-fat mayonnaise.

Ingredients

In My Favorites
Please Wait…
Remove Favorite
Add to custom collection