Baked Lemon Tilapia with Vegetable Tartar Sauce

Oct

17th

Do you find yourself wanting to eat baked fish because it’s healthy? Me too, but I’ve never been a huge fish person (except for fish fries, of course). What if I took my favorite part of a fish fry (the tartar sauce) and paired it with baked fish? Would the universe implode? (It did not.) I’m always trying to find ways to sneak more fish into my diet, and this might be my best idea yet. Baked Lemon Tilapia with Vegetable Tartar Sauce has a lot of healthful things going on with just enough of the “good stuff” to keep your attention.

I selected Tilapia because it is a mild-tasting fish that is easy to prepare. You can buy a bag of individually vacuum-packed filets and just thaw what you need in the refrigerator. You prepare the simple sauce (it’s more like a broth) right in the baking dish in just a few minutes. While the fish is baking, you can whip up the Vegetable Tartar Sauce and chill it while the fish bakes.

To make the Vegetable Tartar Sauce as healthy as possible, I used light mayonnaise and low-fat sour cream. And I added vegetables! So it’s automatically better for you. I sauteed some sliced carrots and asparagus on my stove top while the fish baked. When mealtime came, I felt like I was eating at a spa. You can always tell when you are eating food that is good for you – you just feel better!

Baked Lemon Tilapia with Vegetable Tartar Sauce

Serves: 4

Ingredients:

Directions:

Adjust an oven rack to the middle position and preheat oven to 450°F.

On a large rimmed baking sheet or 9” x 13” baking dish, combine shallot, broth, 2 T. lemon juice, and thyme.

Pat the tilapia dry with paper towels and season both sides with salt and pepper. Lay the filets down on the baking sheet and then flip so each side has been covered with the broth mixture. Bake until the fish flakes apart when carefully cut with a fork, about 25 minutes.

Meanwhile, whisk together mayonnaise, sour cream, carrot, celery, red onion, and remaining 2 T. lemon juice. Season to taste with salt and pepper and chill until the fish has finished baking.

Transfer the fish to a platter and pour the cooking sauce over the top. Pass the tartar sauce separately.