BAKED FLOUNDER WITH TARTAR SAUCE

Baked Flounder with Tartar Sauce image

For a fresh take on flounder, I came up with an oven-baked, lightly breaded fillet teamed with tarragon tartar sauce. Lake perch, tilapia, sole and orange roughy work just as well in this recipe. -Phyllis Schmalz, Kansas City, Kansas

Provided by Taste of Home

Categories Dinner

Time 30m

Yield 4 servings.

Number Of Ingredients 15

Ingredients

1/3 cup dry bread crumbs
1/4 teaspoon salt
1/4 teaspoon pepper
4 flounder or sole fillets (5 ounces each)
1 tablespoon olive oil
TARRAGON TARTAR SAUCE:
1/4 cup fat-free plain yogurt
1/4 cup reduced-fat mayonnaise
1-1/2 teaspoons capers, drained
1 garlic clove, minced
1/2 teaspoon sugar
1/2 teaspoon lemon juice
1/2 teaspoon dill pickle relish
1/2 teaspoon Dijon mustard
1/4 teaspoon dried tarragon

Steps:

In a small skillet, toast the bread crumbs, salt and pepper over medium heat until lightly browned, stirring occasionally. Remove from the heat. , Brush both sides of fillets with oil; coat with toasted crumbs. Place in a 15x10x1-in. baking pan coated with cooking spray. Bake at 450° for 6-8 minutes or until fish flakes easily with a fork. , Meanwhile, in a small bowl, combine the sauce ingredients. Serve with fish.

Nutrition Facts : Calories 241 calories, Fat 10g fat (2g saturated fat), Cholesterol 72mg cholesterol, Sodium 510mg sodium, Carbohydrate 10g carbohydrate (2g sugars, Fiber 0 fiber), Protein 26g protein. Diabetic Exchanges