Corn Flake-Crusted Fish Fillets with Dilled Tartar Sauce

Dairy Free
Health score
13%
Corn Flake-Crusted Fish Fillets with Dilled Tartar Sauce
30 min.
4
422kcal

Suggestions


Are you ready to elevate your lunch or dinner game with a delightful dish that’s both crispy and satisfying? Look no further than our Corn Flake-Crusted Fish Fillets with Dilled Tartar Sauce! This recipe is not only dairy-free but also incredibly easy to whip up in just 30 minutes, making it perfect for busy weeknights or a leisurely weekend meal.

The star of this dish is the cod fillets, which are coated in a crunchy layer of crushed corn flakes, providing a satisfying texture that pairs beautifully with the tender fish inside. The preparation is simple: a quick dip in seasoned flour, a bath in a flavorful egg mixture, and a generous coating of crispy corn flakes. The result? A golden-brown crust that’s sure to impress your family and friends.

To complement the fish, we’ve crafted a zesty dilled tartar sauce that adds a refreshing touch to each bite. With the perfect balance of creamy mayonnaise, tangy pickle relish, and finely chopped onion, this sauce is the ideal accompaniment to your crispy fillets.

Whether you’re serving it for lunch, dinner, or as a main course, this dish is sure to become a favorite in your household. With a caloric breakdown that includes a healthy dose of protein and a satisfying crunch, you can indulge without the guilt. Dive into this delicious recipe and enjoy a meal that’s as delightful to eat as it is to prepare!

Ingredients

  • 0.5 cup salad dressing (do not use salad dressing)
  • tablespoon onion finely chopped
  • tablespoons relish 
  • 0.5 cup flour all-purpose
  • teaspoon salt 
  •  eggs 
  • tablespoons water 
  • 1.7 cups cornflakes crushed
  • 16 oz filets 
  • 0.3 cup vegetable oil 

Equipment

  • bowl
  • frying pan
  • baking sheet

Directions

  1. In small bowl, mix mayonnaise, onion and pickle relish. Cover; refrigerate.
  2. Meanwhile, in shallow dish, mix flour and salt. In another shallow dish, beat eggs and water with fork.
  3. Place crushed cereal in third shallow dish. Dip fish in flour, coating well; shake off excess. Dip floured fish in egg mixture, then in cereal, coating all sides completely.
  4. Place coated fish on ungreased cookie sheet.
  5. In 12-inch nonstick skillet, heat oil over medium heat until hot. Keeping at least 1 inch between fish fillets and cooking in batches if needed, cook fish in oil 3 to 4 minutes on each side, turning once, until well browned and fish flakes easily with fork.
  6. Serve fish topped with sauce.

Nutrition Facts

Calories422kcal
Protein24.56%
Fat49.24%
Carbs26.2%

Properties

Glycemic Index
25.5
Glycemic Load
8.68
Inflammation Score
-6
Nutrition Score
19.021739285925%

Flavonoids

Isorhamnetin
0.13mg
Kaempferol
0.02mg
Quercetin
0.51mg

Nutrients percent of daily need

Calories:421.74kcal
21.09%
Fat:22.91g
35.25%
Saturated Fat:3.82g
23.9%
Carbohydrates:27.43g
9.14%
Net Carbohydrates:26.47g
9.63%
Sugar:4.51g
5.01%
Cholesterol:130.6mg
43.53%
Sodium:1133.39mg
49.28%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:25.72g
51.44%
Selenium:51.16µg
73.08%
Vitamin K:41.74µg
39.75%
Phosphorus:310.66mg
31.07%
Vitamin B12:1.81µg
30.18%
Iron:5.1mg
28.31%
Vitamin B6:0.55mg
27.69%
Vitamin B3:5.45mg
27.23%
Vitamin B1:0.38mg
25.6%
Vitamin B2:0.43mg
25.44%
Folate:89.07µg
22.27%
Vitamin E:2.74mg
18.26%
Potassium:569.31mg
16.27%
Magnesium:50.19mg
12.55%
Vitamin D:1.88µg
12.54%
Manganese:0.16mg
8.21%
Vitamin A:395.68IU
7.91%
Zinc:1.06mg
7.09%
Vitamin B5:0.61mg
6.1%
Copper:0.11mg
5.41%
Vitamin C:3.96mg
4.8%
Calcium:38.86mg
3.89%
Fiber:0.96g
3.85%