Pan-Fried Tilapia with Tangy Tartar Sauce

Health score
24%
Pan-Fried Tilapia with Tangy Tartar Sauce
29 min.
4
304kcal

Suggestions


If you're looking for a delightful and healthy dish that combines simplicity with bold flavors, look no further than this Pan-Fried Tilapia with Tangy Tartar Sauce. Perfect for lunch or dinner, this recipe is an excellent way to enjoy the tender, flaky goodness of tilapia, paired with a zesty, homemade tartar sauce that adds a bright punch to your meal. In just 29 minutes, you can have a gourmet experience on your dinner table, making it ideal for busy weeknights or casual gatherings with friends and family.

The secret to this dish lies in the freshness of the ingredients and the balance of flavors. The tartar sauce, crafted from a blend of fat-free yogurt, reduced-fat mayonnaise, and zippy add-ins like Dijon mustard and chopped cornichons, provides a healthier twist on a classic condiment, while packing a flavorful punch. With the added crunch of capers and fresh herbs, this sauce elevates the dish to new culinary heights.

Additionally, the pan-frying technique used here ensures that the tilapia fillets develop a perfectly golden-brown crust, locking in moisture and creating an irresistible texture. Serve your dish garnished with fresh chives and lemon slices for an extra touch of elegance. This Pan-Fried Tilapia with Tangy Tartar Sauce is not only delicious but nutritious, making it a wonderful choice for those who want to eat well without sacrificing flavor. Dive into this recipe and prepare to impress your taste buds!

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • tablespoon pepper black freshly ground
  • tablespoon capers coarsely chopped
  • tablespoons cornichons chopped ( 4 pickles)
  • teaspoon dijon mustard 
  • 0.3 cup yogurt plain fat-free
  • 0.5 cup flour all-purpose
  • tablespoon chives fresh thinly sliced
  • tablespoon parsley fresh chopped
  • teaspoon penzey's southwest seasoning dried italian
  • tablespoons juice of lemon fresh
  • tablespoon lemon rind grated
  • 0.3 cup mayonnaise reduced-fat (such as Hellmann's)
  • tablespoon olive oil divided
  • 0.5 teaspoon salt 
  • 0.1 teaspoon sugar 
  • 24 ounce tilapia fillets 

Equipment

  • bowl
  • frying pan

Directions

  1. Combine first 11 ingredients in a small bowl; cover and chill until ready to serve.
  2. Combine flour and next 3 ingredients in a shallow dish. Dredge fillets in flour mixture.
  3. Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high heat.
  4. Add 2 fillets; cook 4 minutes on each side or until fish flakes easily when tested with a fork. Repeat procedure with remaining oil and fillets.
  5. Serve fish with tartar sauce.
  6. Garnish with fresh chives and lemon slices, if desired.
  7. Note: Substitute baby dill pickles for the cornichons, if desired.

Nutrition Facts

Calories304kcal
Protein48.6%
Fat29.05%
Carbs22.35%

Properties

Glycemic Index
80.77
Glycemic Load
8.94
Inflammation Score
-6
Nutrition Score
21.009565197903%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Apigenin
2.16mg
Luteolin
0.02mg
Isorhamnetin
0.05mg
Kaempferol
2.72mg
Myricetin
0.15mg
Quercetin
3.52mg

Nutrients percent of daily need

Calories:303.86kcal
15.19%
Fat:9.87g
15.18%
Saturated Fat:2.05g
12.82%
Carbohydrates:17.08g
5.69%
Net Carbohydrates:15.6g
5.67%
Sugar:2.25g
2.5%
Cholesterol:87.59mg
29.2%
Sodium:666.73mg
28.99%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:37.14g
74.28%
Selenium:77.89µg
111.27%
Vitamin B12:2.78µg
46.35%
Vitamin B3:7.67mg
38.37%
Vitamin K:39.84µg
37.94%
Vitamin D:5.27µg
35.15%
Phosphorus:339.87mg
33.99%
Manganese:0.42mg
20.85%
Folate:77.9µg
19.47%
Potassium:624.05mg
17.83%
Vitamin B6:0.31mg
15.54%
Magnesium:59.74mg
14.93%
Vitamin B1:0.21mg
14.02%
Vitamin B2:0.23mg
13.78%
Iron:2.25mg
12.5%
Vitamin E:1.66mg
11.08%
Vitamin B5:1.06mg
10.59%
Copper:0.2mg
10%
Vitamin C:6.92mg
8.38%
Calcium:72.18mg
7.22%
Zinc:0.9mg
6.01%
Fiber:1.49g
5.94%
Vitamin A:164.12IU
3.28%
Source:My Recipes