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Baked Flounder with Tartar Sauce Recipe

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.
TOTAL TIME: Prep/Total Time: 30 min. YIELD:4 servings

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

  • 1. In a small skillet, toast the bread crumbs, salt and pepper over medium heat until lightly browned, stirring occasionally. Remove from the heat.
  • 2. 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.
  • 3. Meanwhile, in a small bowl, combine the sauce ingredients. Serve with fish. Yield: 4 servings.

Nutritional Facts

1 fillet with 2 tablespoons sauce equals 241 calories, 10 g fat (2 g saturated fat), 72 mg cholesterol, 510 mg sodium, 10 g carbohydrate, trace fiber, 26 g protein. Diabetic Exchanges: 4 lean meat, 1-1/2 fat, 1/2 starch.

Wine Pairings

Light-Bodied White Wine

Enjoy this recipe with a light-bodied white wine such as Sauvignon Blanc or Pinot Grigio.