Fish Fillets with Herbed Tartar Sauce

Dairy Free
Health score
17%
Fish Fillets with Herbed Tartar Sauce
20 min.
4
312kcal

Suggestions


Are you looking for a quick and delicious meal that’s perfect for lunch or dinner? Look no further than our Fish Fillets with Herbed Tartar Sauce! This delightful dish is not only dairy-free but also packed with flavor, making it a fantastic choice for anyone seeking a lighter yet satisfying option. In just 20 minutes, you can whip up a meal that serves four, ensuring that everyone at the table will be pleased.

The star of this recipe is the mild-flavored fish fillets, which are coated in crispy Italian-style bread crumbs and pan-fried to golden perfection. The combination of the crunchy exterior and tender fish creates a delightful texture that will have your taste buds dancing. To elevate this dish even further, we pair the fish with a homemade herbed tartar sauce, featuring fresh tomatoes and aromatic basil. This zesty sauce adds a refreshing twist that complements the fish beautifully.

With a caloric breakdown that balances protein, healthy fats, and carbohydrates, this meal is not only delicious but also nutritious. Whether you’re serving it for a family dinner or a casual lunch with friends, Fish Fillets with Herbed Tartar Sauce is sure to impress. So grab your frying pan and get ready to enjoy a meal that’s as easy to make as it is to savor!

Ingredients

  •  eggs 
  • 0.5 cup breadcrumbs italian
  • tablespoons olive oil 
  • lb fish fillet cut into 4 serving pieces ( 1/)
  • 0.3 cup tartar sauce 
  • 0.3 cup tomatoes chopped
  • 0.5 teaspoon basil dried

Equipment

  • bowl
  • frying pan
  • whisk

Directions

  1. In shallow dish or pie plate, beat egg with wire whisk. In another shallow dish or pie plate, place bread crumbs.
  2. In 12-inch skillet, heat oil over medium heat. Dip fish into egg, then coat with bread crumbs; place in skillet. Cook 8 to 10 minutes, turning once, until browned on both sides and fish flakes easily with fork.
  3. In small bowl, mix tartar sauce, tomato and basil; serve with fish.

Nutrition Facts

Calories312kcal
Protein33.68%
Fat50.02%
Carbs16.3%

Properties

Glycemic Index
9.5
Glycemic Load
0.1
Inflammation Score
-4
Nutrition Score
15.085217403329%

Flavonoids

Naringenin
0.06mg
Apigenin
0.01mg
Luteolin
0.01mg
Kaempferol
0.01mg
Myricetin
0.01mg
Quercetin
0.05mg

Nutrients percent of daily need

Calories:312.09kcal
15.6%
Fat:17.33g
26.66%
Saturated Fat:3.25g
20.29%
Carbohydrates:12.7g
4.23%
Net Carbohydrates:11.84g
4.31%
Sugar:1.92g
2.13%
Cholesterol:98.93mg
32.98%
Sodium:298.68mg
12.99%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:26.26g
52.51%
Selenium:54.35µg
77.64%
Vitamin B12:1.94µg
32.34%
Vitamin B3:5.41mg
27.04%
Vitamin D:3.74µg
24.9%
Phosphorus:242.58mg
24.26%
Vitamin K:21.12µg
20.11%
Vitamin E:2.47mg
16.46%
Vitamin B1:0.19mg
12.53%
Folate:49.55µg
12.39%
Potassium:422.26mg
12.06%
Vitamin B6:0.24mg
11.8%
Vitamin B2:0.18mg
10.87%
Manganese:0.21mg
10.6%
Magnesium:40.78mg
10.19%
Iron:1.72mg
9.57%
Vitamin B5:0.82mg
8.18%
Copper:0.14mg
6.99%
Calcium:50.89mg
5.09%
Zinc:0.76mg
5.06%
Fiber:0.86g
3.44%
Vitamin A:168.7IU
3.37%
Vitamin C:1.71mg
2.07%