Baked Flounder with Tartar Sauce Recipe

Nutrition Facts

  • One serving:
  • 1 fillet with 2 tablespoons sauce
  • Calories:
  • 241
  • Fat:
  • 10 g
  • Saturated Fat:
  • 2 g
  • Cholesterol:
  • 72 mg
  • Sodium:
  • 510 mg
  • Carbohydrate:
  • 10 g
  • Fiber:
  • 0 g
  • Protein:
  • 26 g
  • Diabetic Exchange:
  • 4 very lean meat, 1-1/2 fat, 1/2 starch.


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Baked Flounder with Tartar Sauce

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For a fresh take on flounder, Phyllis Schmalz, Kansas City, Kansas, came up with an oven-baked, lightly breaded fillet teamed with tarragon tartar sauce. Lake perch, tilapia, sole and orange roughy work just as well in her recipe.

SERVINGS: 4

CATEGORY: Lower Fat

METHOD: Baked

TIME: Prep/Total Time: 30 min.

Ingredients:

  • 1/3 cup dry bread crumbs
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 4 flounder or sole fillets (5 ounces each)
  • 1 tablespoon olive oil
  • TARRAGON TARTAR SAUCE:
  • 1/4 cup fat-free plain yogurt
  • 1/4 cup reduced-fat mayonnaise
  • 1-1/2 teaspoons capers, drained
  • 1 garlic clove, minced
  • 1/2 teaspoon sugar
  • 1/2 teaspoon lemon juice
  • 1/2 teaspoon dill pickle relish
  • 1/2 teaspoon Dijon mustard
  • 1/4 teaspoon dried tarragon

Directions:

In a small skillet, toast the bread crumbs, salt and pepper over medium heat until lightly browned, stirring occasionally. Remove from the heat.
    Brush both sides of fillets with oil; coat with toasted crumbs. Place in a 15-in. x 10-in. x 1-in. baking pan coated with cooking spray. Bake at 450° for 6-8 minutes or until fish flakes easily with a fork.
    Meanwhile, in a small bowl, combine the sauce ingredients. Serve with fish. Yield: 4 servings.


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