Ingredients
Fish
- 2 lbs Fish Fillets; such as tilapia or haddock
- 4¼ cups Cornflakes Cereal
- ⅓ cup Flour Whole wheat
- ¼ tsp Salt
- ¼ tsp Ground Black Pepper
- 2 Eggs Large
- ¼ cup Milk Nonfat
- Non-Stick Cooking Spray
Tartar Sauce
- ½ Lemon Medium
- ½ cup Mayonnaise Light
- ½ cup Yogurt Plain, nonfat
- 3 Tbsp Sweet Pickle Relish
- ¼ teaspoon Ground Black Pepper
Equipment
- Oven
- 2 Small Mixing Bowl
- 3 Medium Mixing Bowl
- Baking Sheet
Instructions
- Preheat oven to 375°F.
- Cut fillets in 8 roughly even-size pieces.
- In a medium bowl, crush cornflakes.
- In a second medium bowl, mix flour, salt, and black pepper.
- In a third medium bowl, add eggs and milk. Beat with a fork.
- Dip each fish piece into flour, then egg mixture, then cornflakes. Each piece should be fully coated with flakes.
- Coat baking sheet with non-stick cooking spray. Place fish pieces on sheet, evenly spaced. Spray pieces lightly with cooking spray.
- Bake until fish flakes easily with a fork, about 15-20 minutes. While fish cooks, prepare tartar sauce.
- Rinse lemon. In a small bowl, squeeze juice. Discard seeds.
- In a second small bowl, add mayonnaise and yogurt. Whisk with a fork until smooth. Add relish, black pepper, and 2 teaspoons lemon juice. Stir until combined.
- When fish cooked, serve immediately. Add a dollop of tartar sauce on top or serve on the side.
Notes
- Leftovers can be refrigerated for about 1 day. Reheat in oven at 350°F for 10-15 minutes. Add to fish tacos, wraps, or salad.
- To crush cornflakes easily, place in a bowl and crush using the bottom of a measuring cup. Or, place in a large zip-top plastic bag and crush using your fists or the bottom of a measuring cup.
- For a different flavor, try topping with a fresh fruit salsa instead of tartar sauce.
- Similar fish recipes: Grilled Walleye, Baked Perch with Lemon, Parmesan Perch
Nutrition
Nutrition Facts
Baked Flaked Fish with Tartar Sauce
Amount per Serving
Calories
249
Calories from Fat 54
% Daily Value*
Fat
6
g
9
%
Saturated Fat
2
g
13
%
Trans Fat
1
g
Cholesterol
100
mg
33
%
Sodium
421
mg
18
%
Potassium
469
mg
13
%
Carbohydrates
22
g
7
%
Fiber
1
g
4
%
Sugar
5
g
6
%
Protein
27
g
54
%
Vitamin A
423
IU
8
%
Vitamin C
7
mg
8
%
Calcium
63
mg
6
%
Iron
5
mg
28
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword Tartar Sauce, Baked Fish, Mayonnaise, Dry Milk, Fish, Cornflakes, Lemon, Relish, Seafood, Milk, Almond Milk, Yogurt, Eggs, Greek Yogurt, Buttermilk, Whole Wheat Flour, Pickles, Flaked Fish
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