Baked Flounder with Tartar Sauce

Name: Baked Flounder with Tartar Sauce
Prep time: 30 min
Cook time: 30 min
Total time: 30 min
Yield: 4
Cuisine: Global
Ingredients: 2 teaspoons capers, drained; 1 teaspoons Dijon mustard; 1 teaspoons dill pickle relish; 0 teaspoons dried tarragon; 36 milliliters dry bread crumbs; 61 milliliters fat-free plain yogurt; 61 milliliters fat-free plain yogurt; 1 garlic clove, minced; 1 teaspoons lemon juice; 56 milliliters reduced-fat mayonnaise; 1 Tbsp olive oil; 0 teaspoons pepper; 0 teaspoons salt; 567 grams flounder or sole fillets each); 1 teaspoons sugar

Baked Flounder with Tartar Sauce requires roughly 30 minutes from start to finish. For $3.18 per serving, you get a main course that serves 4. Watching your figure? This pescatarian recipe has 213 calories, 20g of protein, and 10g of fat per serving. Head to the store and pick up bread crumbs, sugar, mayonnaise, and a few other things to make it today.

Instructions

In a small skillet, toast the bread crumbs, salt and pepper over medium heat until lightly browned, stirring occasionally.

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Salt And Pepper

Breadcrumbs

Sandwich Bread

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Frying Pan

Remove from the heat.

Brush both sides of fillets with oil; coat with toasted crumbs.

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Cooking Oil

Place in a 15-in. x 10-in. x 1-in. baking pan coated with cooking spray.

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Cooking Spray

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Baking Pan

Bake at 450° for 6-8 minutes or until fish flakes easily with a fork.

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Fish

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Oven

Meanwhile, in a small bowl, combine the sauce ingredients.

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Sauce

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Bowl

Serve with fish.

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Fish

Equipment

Ingredients

Servings:

2teaspoons

capers, drained 1teaspoons

Dijon mustard 1teaspoons

dill pickle relish 0teaspoons

dried tarragon 36milliliters

dry bread crumbs 61milliliters

fat-free plain yogurt 61milliliters

fat-free plain yogurt 1

garlic clove, minced 1teaspoons

lemon juice 56milliliters

reduced-fat mayonnaise 1Tbsp

olive oil 0teaspoons

pepper 0teaspoons

salt 567grams

flounder or sole fillets each)1teaspoons

sugar

Recommended wine: Pinot Noir, Sparkling Wine, Pinot Grigio, Gruener Veltliner

Flounder can be paired with Pinot Noir, Sparkling Wine, and Pinot Grigio. Fish is as diverse as wine, so it's hard to pick wines that go with every fish. A crisp white wine, such as a pinot grigio or Grüner Veltliner, will suit any delicately flavored white fish. Meaty, strongly flavored fish such as salmon and tuna can even handle a light red wine, such as a pinot noir. The NV Solera Cream Sherry with a 4.5 out of 5 star rating seems like a good match. It costs about 17 dollars per bottle.

NV Solera Cream Sherry

The Solera Cream Sherry has a brilliant amber and deep copper hue. With butterscotch and pecan aromas, the sweet salted nut and brown spice aromas carry a complex caramel accent. A sweet entry leads to a rounded, lush, moderately full-bodied palate with a lengthy, flavorful finish.