Baked Flaked Fish with Tartar Sauce

Ingredients

Fish

• 2 pounds fish fillets, such as tilapia or haddock
• 4¼ cups cornflakes cereal
• ⅓ cup whole wheat flour
• ½ 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 low-fat 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

Instructions

1. Preheat oven to 375°F.
2. Cut fillets into 8 roughly even-size pieces.
3. In a medium bowl, crush cornflakes. In a second medium bowl, mix flour, salt, and black pepper.
4. In a third medium bowl, add eggs and milk. Beat with a fork.
5. Dip each fish piece into flour, then egg mixture, then cornflakes. Each piece should be fully coated with flakes.
6. Coat baking sheet with non-stick cooking spray. Place fish pieces on sheet, evenly spaced. Spray pieces lightly with cooking spray.
7. Bake until fish flakes easily with a fork, about 15–20 minutes. While fish cooks, prepare tartar sauce.
8. Rinse lemon. In a small bowl, squeeze juice. Discard seeds.
9. 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.
10. When fish is cooked, serve immediately. Add a dollop of tartar sauce on top or serve on the side.

Chef’s Notes

1. 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.
2. 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.
3. For a different flavor, try topping with a fresh fruit salsa instead of tartar sauce.