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Baked Flounder with Tartar Sauce

Total Time

Prep/Total Time: 30 min.


4 servings

For a fresh take on flounder, I 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 this recipe. —Phyllis Schmalz, Kansas City, Kansas


  • 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
  • 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


  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 15x10x1-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.

Nutrition Facts

1 each: 241 calories, 10g fat (2g saturated fat), 72mg cholesterol, 510mg sodium, 10g carbohydrate (2g sugars, 0 fiber), 26g protein. Diabetic Exchanges: 4 lean meat, 1-1/2 fat, 1/2 starch.

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