Main Dishes

Oven-Fried Fish with Tartar Sauce

“Panko” means “breadcrumbs” in Japanese. These jagged-edged breadcrumbs have a coarse texture and absorb less oil, helping them stay crunchier longer than regular breadcrumbs.
Prep Time: 15 minutes
Baking Time: 4-9 minutes
Yield: 2 servings

Olive oil cooking spray
½ cup plain panko or fine-dry breadcrumbs
1 egg white, slightly beaten
2 4-ounce skinless orange roughy or white-flesh fish fillets, ½- to ¾-inch thick
1⁄8 teaspoon fine sea salt
Lemon wedges (optional)
Fresh parsley sprigs (optional)

Tartar Sauce
¼ cup fat-free or light mayonnaise
2 teaspoons finely chopped dill pickle
1 teaspoon capers, drained and rinsed
½ teaspoon fresh lemon juice or ¼ teaspoon dill pickle juice
1⁄8 teaspoon granulated sugar


  1. Preheat oven to 450° F. Lightly coat baking sheet with cooking spray; set aside.
  2. Place breadcrumbs in shallow dish or pie plate. Place egg white in another shallow dish or pie plate.
  3. Pat fish dry with paper towels; sprinkle with salt. Dip fish in egg white, then in breadcrumbs. Place on prepared baking sheet. Generously spray fish with cooking spray. Bake for 4 to 9 minutes or until crumbs are golden and fish flakes easily. Serve with tartar sauce. If desired, garnish with lemon wedges and/or parsley.
  4. Tartar Sauce: Stir together all ingredients until combined. Cover and refrigerate until serving. Makes about ¼ cup.

Per Serving (1 fillet w/ 2 tablespoons sauce):
calories: 200; 30 calories from fat
total fat: 3.5 g; 0 g saturated fat, 0 g trans fat
cholesterol: 70 mg
sodium: 590 mg
total carbohydrates: 19 g
fiber: 1 g
sugars: 3 g
protein: 21 g
vitamins: vitamin A (2% DV), vitamin C (2% DV)
minerals: calcium (2% DV), iron (8% DV)
exchanges: 3 very lean meat, 0.5 fat


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