Cornflake Crusted Fish with Chili Tartar Sauce

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White fish is one of our favorite lean proteins, and when you lighten up a classic fish-and-tartar-sauce dish, you have a dinner favorite that’s easy on your waistline. Batter your fish fillets with a cornflake crust for a crunch that’s light and not overly fattening. Your tartar sauce is made with protein-rich Greek yogurt and lemon, a healthy alternative to traditional tartar sauce. Serve this restaurant-quality dish and transform your typical weeknight dinner!

Cornflake Crusted Fish with Chili Tartar Sauce

A healthy and delicious fish recipe with a spicy tartar sauce, this dish is perfect for a fun dinner in.
Course: Dinner
Cuisine: Universal
Keyword: Seafood
Servings: 4 people
Calories: 368kcal

Ingredients

  • 7 ounces Greek yogurt plain
  • 2 tablespoons capers finely chopped
  • 1 teaspoon lemon zest
  • 2 tablespoons lemon juice adjust according to your taste
  • 1 tablespoon parsley fresh, finely chopped
  • 1 tablespoon chives finely chopped
  • 1/4 teaspoon paprika or piment d'espelette (if available)
  • 1/4 teaspoon salt
  • 1 pound fish fillets 4 fillets, any kind of firm white fish like sole, halibut, haddock or striped sea bass
  • 1 cup flour for coating the fish, more or less
  • 2 eggs beaten
  • 4 cups cornflakes crushed coarsely with your hands (for coating the fish), more or less
  • canola oil substitute with saffron oil, sunflower oil, peanut oil or other kinds of oil for frying

Instructions

  • In a small bowl, mix the yogurt, capers, parsley, lemon juice, paprika or piment d'espelette, chives, salt, and lemon zest. Adjust the amount of ingredients according to your taste. Set aside.
  • Prepare 3 containers with the flour, eggs, and cornflakes.
  • Cover the fish fillet with the flour then shake off the excess.
  • Dip it in the container of the egg.
  • Cover with the cornflakes then shake off the excess.
  • If you are baking, put them on a cooking oil sprayed baking sheet and bake in a preheated oven at 365 degrees F for 15 minutes or until golden brown.
  • If you are frying, over medium heat in a saucepan with oil, put them in a pan with enough oil, fry the fish, and brown both sides. When they are cooked, put them on a plate with paper towels to absorb the excess oil. Sprinkle with some salt.
  • Serve the fish with the sauce.

Nutrition

Serving: 1fillet and sauce | Calories: 368kcal | Carbohydrates: 51g | Protein: 25g | Fat: 6g | Saturated Fat: 2g | Cholesterol: 136mg | Sodium: 220mg | Fiber: 2g | Sugar: 5g
SmartPoints (Freestyle): 10

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