Flathead fillets with yoghurt tartare sauce

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Flathead fillets with yoghurt tartare sauce

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  • 0:15 Prep
  • 0:30 Cook
  • 4 Servings
  • Capable cooks

Fresh fried flathead fillets taste even better with a good dollop of homemade tartare sauce.

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Nutrition information, Main recipes

Ingredients

  • 6 desiree potatoes, cut into wedges
  • 2 tablespoons extra virgin olive oil
  • Plain flour, to dust
  • 12 (about 400g) flathead fillets
  • 20g butter
  • 1 tablespoon olive oil
  • Lemon wedges, to serve
  • Mixed salad leaves, to serve

Tartare sauce

  • 1 cup (250g) natural yoghurt
  • 2 tablespoons capers, coarsely chopped
  • 4 baby gherkins, finely chopped
  • 2 green onions, trimmed, thinly sliced
  • 1 tablespoon lemon juice
  • 2 tablespoons finely chopped dill
  • 1 tablespoon finely chopped flat-leaf parsley
  • 1 tablespoon finely chopped tarragon

Method

  • Step 1
    Preheat oven to 220C. Place the potatoes in a roasting pan and drizzle with extra virgin olive oil. Season well with sea salt flakes and freshly ground pepper. Bake in preheated oven, turning occasionally, for 30 minutes or until golden brown and tender.
  • Step 2
    To make the tartare sauce, combine yoghurt, capers, gherkins, green onions, lemon juice, dill, parsley and tarragon in a medium bowl. Taste and season with salt and pepper.
  • Step 3
    Place flour on a plate and season with salt and pepper. Roll the fish in the flour to lightly coat. Shake off any excess flour.
  • Step 4
    Melt the butter and oil in a large frying pan over high heat. Add the fish and cook, turning occasionally, for 3-4 minutes or until golden brown and flesh flakes easily when tested with a fork.
  • Step 5
    Divide the fish and wedges among serving plates. Serve immediately with a dollop of yoghurt tartare sauce, lemon wedges and mixed salad leaves, if desired.

  • Low carb
  • Low kilojoule
  • Low sodium
  • Lower gi

Nutrition

  • 1704 kj

    Energy

  • 21g

    Fat Total

  • 7g

    Saturated Fat

  • 4g

    Fibre

  • 28g

    Protein

  • 76mg

    Cholesterol

  • 296.26mg

    Sodium

  • 11g

    Carbs (sugar)

  • 24g

    Carbs (total)

All nutrition values are per serve
  • Author: Sarah Hobbs
  • Image credit: Cath Muscat
  • Publication: Notebook:

Source: taste.com.au

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