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Baked flaked fish with tartar sauce on white plate with mixed greens
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Baked Flaked Fish with Tartar Sauce

Course Dinner, Main Course
Cuisine American
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
Cooking Method Oven
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings 8
Calories 249kcal
Author Chef Carolyn Tesini

Equipment

  • Oven
  • 2 Small Bowls
  • 3 Medium Bowls
  • Baking Sheet

Ingredients

Fish

  • 2 pounds Fish Fillets; such as tilapia or haddock
  • cups Cornflakes Cereal
  • cup Flour Whole wheat
  • ¼ teaspoon Salt
  • ¼ teaspoon 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 Tablespoons Sweet Pickle Relish
  • ¼ teaspoon Ground Black Pepper

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

Calories: 249kcal | Carbohydrates: 22g | Protein: 27g | Fat: 6g | Saturated Fat: 2g | Trans Fat: 1g | Cholesterol: 100mg | Sodium: 421mg | Potassium: 469mg | Fiber: 1g | Sugar: 5g | Vitamin A: 423IU | Vitamin C: 7mg | Calcium: 63mg | Iron: 5mg