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Pan-Fried Tilapia with Tangy Tartar Sauce Recipe

Pan-Fried Tilapia with Tangy Tartar Sauce Recipe

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Pan-Fried Tilapia with Tangy Tartar Sauce

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Ingredients:

Serving

1/4 cup reduced-fat mayonnaise (such as hellmann's)
1/4 cup plain fat-free yogurt
1 tbsp thinly sliced fresh chives
1 tbsp chopped fresh parsley
1 tbsp grated lemon rind
2 tbsp fresh lemon juice
2 tbsp chopped cornichons (about 4 pickles)
1 tbsp capers, coarsely chopped
1 tsp dijon mustard
1/4 tsp freshly ground black pepper
1/8 tsp sugar
1/2 cup all-purpose flour
1 tbsp freshly ground black pepper
1 tsp dried italian seasoning
1/2 tsp salt
4 (6-oz) tilapia fillets
1 tbsp olive oil, divided
fresh chives (optional)
lemon slices (optional)

Directions:

Combine first 11 ingredients in a small bowl; cover and chill until ready to serve.
Combine flour and next 3 ingredients in a shallow dish. Dredge fillets in flour mixture.
Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high heat. 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. Serve fish with tartar sauce. Garnish with fresh chives and lemon slices, if desired.
Note: Substitute baby dill pickles for the cornichons, if desired.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	159.43 Kcal (668 kJ)
Calories from fat	46.63 Kcal
		% Daily Value*
Total Fat	5.18g	8%
Cholesterol	24.09mg	8%
Sodium	566.59mg	24%
Potassium	157.18mg	3%
Total Carbs	20.05g	7%
Sugars	4.15g	17%
Dietary Fiber	1.52g	6%
Protein	8.71g	17%
Vitamin C	5mg	8%
Iron	0.9mg	5%
Calcium	23.8mg	2%

Amount Per 100 g
Calories	152.15 Kcal (637 kJ)
Calories from fat	44.5 Kcal
		% Daily Value*
Total Fat	4.94g	8%
Cholesterol	22.99mg	8%
Sodium	540.7mg	24%
Potassium	149.99mg	3%
Total Carbs	19.14g	7%
Sugars	3.96g	17%
Dietary Fiber	1.45g	6%
Protein	8.31g	17%
Vitamin C	4.8mg	8%
Iron	0.9mg	5%
Calcium	22.7mg	2%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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