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Servings 4
Calories 421 kcal
Prep Time20 mins
Cook Time15 mins
Total Time35 mins

Ingredients
 

  • 700 g haddock fillet, (4 x 175g) free of skin and bones
  • 2 tsp Dijon mustard
  • 1 medium egg
  • 2 tbsp flour
  • 150 g breadcrumbs
  • salt and freshly ground black pepper, freshly ground

Sauce

  • 4 tbsp low fat mayonaise, heaped
  • 4 tbsp low-fat natural thick yoghurt, heaped
  • 2 tbsp chopped gherkins
  • 1 tbsp chopped capers
  • 2 tbsp parsley, chopped
  • 2 spring onions, chopped
  • 1 tsp Dijon mustard
  • 2 tsp any vinegar
  • 1 pinch sugar

Instructions
 

  • Place all the ingredients for the sauce into a bowl and mix well.
  • Dry the fillets, spoon over a very thin layer of Dijon mustard on one side.
  • Dust well in flour and brush with beaten egg.
  • Sprinkle over the breadcrumbs and pat down. Turn over and do the same on the other side.
  • Heat the oil, place the fillets in the hot oil and cook for 3-4 minutes, then flip over and cook for a further 3-4 minutes. Turn off the heat and leave to cook through for a further 2-3 minutes.
  • Serve with the sauce on the side and the twice-baked potatoes.
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Nutrition Facts
Pan Fried Haddock with Homemade Lighter Tartare Sauce
Amount per Serving
Calories
421
% Daily Value*
Fat
 
15
g
23
%
Saturated Fat
 
3
g
19
%
Trans Fat
 
1
g
Cholesterol
 
144
mg
48
%
Sodium
 
950
mg
41
%
Potassium
 
662
mg
19
%
Carbohydrates
 
32
g
11
%
Fiber
 
2
g
8
%
Sugar
 
4
g
4
%
Protein
 
37
g
74
%
* Percent Daily Values are based on a 2000 calorie diet.
Course Fish, Main Course
Cuisine ITV This Morning
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