Baked Flaked Fish with Tartar Sauce

Recipe by:
Chef Carolyn Tesini

Serving Size

Serves 8, 4 oz.cooked fish and 2 Tablespoons sauce per serving

Ingredients

Fish:

  • 2 pounds fish fillets, such as tilapia or haddock
  • or haddock
  • 4¼ cups cornflakes cereal
  • ⅓ cup whole wheat flour
  • ¼ teaspoon salt
  • ¼ teaspoon ground black pepper
  • 2 large eggs
  • ¼ cup nonfat milk
  • Non-stick cooking spray

Tartar Sauce:

  • ½ medium lemon
  • ½ cup light mayonnaise
  • ½ cup plain nonfat yogurt
  • 3 Tablespoons sweet pickle relish
  • ¼ teaspoon ground black pepper

Materials

  • 2 small bowls
  • 3 medium bowls
  • Baking sheet
  • Cutting board
  • Fork
  • Measuring cups
  • Measuring spoons
  • Sharp knife

Nutritional Information

Instructions

  • Preheat oven to 375°F.
  • Cut fillets into 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 is cooked, serve immediately. Add a dollop of tartar sauce on top or serve on the side.

Chef's 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 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.

Baked Flaked Fish with Tartar Sauce

Recipe by:
Chef Carolyn Tesini

Serving Size

Serves 8, 4 oz.cooked fish and 2 Tablespoons sauce per serving

Ingredients

Fish:

  • 2 pounds fish fillets, such as tilapia or haddock
  • or haddock
  • 4¼ cups cornflakes cereal
  • ⅓ cup whole wheat flour
  • ¼ teaspoon salt
  • ¼ teaspoon ground black pepper
  • 2 large eggs
  • ¼ cup nonfat milk
  • Non-stick cooking spray

Tartar Sauce:

  • ½ medium lemon
  • ½ cup light mayonnaise
  • ½ cup plain nonfat yogurt
  • 3 Tablespoons sweet pickle relish
  • ¼ teaspoon ground black pepper

Materials

  • 2 small bowls
  • 3 medium bowls
  • Baking sheet
  • Cutting board
  • Fork
  • Measuring cups
  • Measuring spoons
  • Sharp knife

Nutritional Information

Instructions

  • Preheat oven to 375°F.
  • Cut fillets into 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 is cooked, serve immediately. Add a dollop of tartar sauce on top or serve on the side.

Chef's 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 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.