Oven 'Fried' Fish with Tartar Sauce

Serves 2

Notes from the Chef

Panko and dotted butter on the Panko are the keys to this dish being crisp (“fried”). You can, of course, just use plain bread crumbs.

Use any firm white fish you enjoy like Haddock or Cod. These fish contain a lot of moisture. Don’t be surprised at how much it shrinks.

This recipe works out better with powdered garlic and onion that is fresh.

Ingredients

• 2 ½ pounds firm white fish
• 1 tsp + 1 Tbsp vegetable oil
• Juice and zest of half a lemon
• ½ tsp onion powder
• ½ tsp garlic powder
• Pepper to taste
• 1 Tbsp chopped parsley
• ¼ cup Panko
• 2 tsp butter
• ½ tsp paprika
• Tartar Sauce
• 2 Tbsp good mayonnaise (such as Hellman’s or Kraft with olive oil)
• 2 tsp sugar-free pickle relish

Preparation

1. Preheat oven to 425 F.
2. Place fish on a baking pan coated with 1 tsp oil.
3. Drizzle 1 Tbsp olive oil over fish. Spoon the lemon juice and zest over each piece. Dust with onion powder, garlic powder and pepper. Sprinkle with the chopped parsley. Lightly coat the fish with Panko. Gently press the Panko into the flesh of the fish and dot with butter. Sprinkle with paprika.
4. Bake for 15-20 minutes until the Panko crust is golden brown.
5. Mix together the ingredients for the tartar sauce and serve with the fish.

Nutritional Information per Serving

• 12 g Net carbohydrates

Source: Ward Alper, the Decadent Diabetic

Not every recipe on our site is appropriate for every person with diabetes. Please follow the recommendations of your doctor, dietitian or nutritionist.