Tag Archives: crispy baked fish

Oven “fried” fish with spicy tarter sauce

23 May

So, if you live in the south like me, summer means catholic picnic and fish fry season. Tonight I threw together these 2 recipes in the spirit of fried fish. The fish is really good. The tarter sauce is WICKED good! I made a small batch, but you can easily double it. Both the fish and the tarter sauce are a little spicy. Enjoy!


(2) 4 oz fish filets (I used mahi. Cod or whitefish would work too)
1/4 cup 1% milk
1/4 cup flour
1/2 cup Panko bread crumbs
1/4 tsp garlic powder
1/4 tsp cayenne pepper
Salt and pepper


1. In a shallow dish, Mix together Panko, cayenne, garlic powder and salt and pepper (to taste).

2. Pour milk into a separate dish.

3. Place flour in a 3rd shallow dish.

4. One at a time, dip each filet in milk, coating each side. Then dip in flour, covering all sides with an even layer of flour. Dip filet back in milk, and finally press filet into Panko mixture, covering it evenly with crumbs. Don’t forget the ends. Repeat with remaining fish.

5. Place prepared filets on a baking sheet that has been sprayed with nonstick spray.

6. Lightly spray tops of filets with nonstick spray and bake fish at 375 for 10-12 minutes. If fish is not desired color at the end of cooking time, you can turn the oven to broil and keep an eye on the fish until it reaches the color you like.

Serve each filet with 1 serving of spicy tarter sauce!

Tarter sauce:

3 tbsp fat free miracle whip
2 tsp sweet pickle relish
1/8 tsp paprika
1 tsp Dijon mustard
1 tsp horseradish

Mix all ingredients together. Makes 2 servings.

1 fish filet with tarter sauce= 245 calories

1 fish filet without tarter sauce= 213 calories

Fish= apps 6 weight watchers points plus. Tarter sauce = 1 pp