Cornflake Crusted Fish with Chili Tartar Sauce

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Cornflake Crusted Fish with Chili Tartar Sauce 2

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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 Tartar Sauce

Cornflake Crusted Fish with Tartar Sauce

Yields: 4 servings | Serving Size: 1 fillet of fish and sauce | Calories: 368 | Total Fat: 6 g | Saturated Fat: 2 g | Trans Fat: 0 g | Cholesterol: 136 mg | Sodium: 220 mg | Carbohydrates: 51 g | Dietary Fiber: 2 g | Sugars: 5 g | Protein: 25 g | SmartPoints (Freestyle): 10

Ingredients

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

Instructions

  1. 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.
  2. Prepare 3 containers with the flour, eggs and cornflakes.
  3. Cover the fish fillet with the flour then shake off the excess.
  4. Dip it in the container of the egg.
  5. Cover with the cornflakes then shake off the excess.
  6. 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.
  7. 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.
  8. Serve the fish with the sauce.
https://skinnyms.com/cornflake-crusted-fish-chili-tartare-sauce-recipe/

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