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Baked flaked fish with tartar sauce on white plate with mixed greens

Baked Flaked Fish with Tartar Sauce

Chef Carolyn Tesini
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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Course Main Course
Servings 8
Calories 249

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 Almond Milk, Baked Fish, Buttermilk, Cornflakes, Dry Milk, Eggs, Fish, Flaked Fish, Greek Yogurt, Lemon, Mayonnaise, Milk, Pickles, Relish, Seafood, Tartar Sauce, Whole Wheat Flour, Yogurt