Baked Flaked Fish with Tartar Sauce

Cooking Matters

4 oz. cooked fish and 2 tablespoons sauce

Homemade tartar sauce is easy to make and a perfect complement to this fish!

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2 pounds fish fillets, such as tilapia,or haddock
4 1/4 cups cornflakes cereal
1/3 cup whole wheat flour
1/2 teaspoon salt
1/4 teaspoon ground black pepper
2 large eggs
1/4 cup nonfat milk
Non-stick cooking spray

Tartar Sauce:
1/2 medium lemon
1/2 cup low-fat mayonnaise
1/2 cup plain nonfat yogurt
3 Tablespoons sweet pickle relish
1/4 teaspoon ground black pepper


2 small bowls, 3 medium bowls, Baking sheet, Cutting boards, Fork, Measuring cups, Measuring spoons, Sharp knife


1. Preheat oven to 375 degrees.
2. Cut fillets into 8 roughly even-size pieces.
3. In a medium bowl, crush cornflakes.
4. In a second medium bowl, mix flour, salt, and black pepper.
5. In a third medium bowl, add eggs and milk. Beat with a fork.
6. Dip each fish piece into flour, then egg mixture, then cornflakes. Each piece should be fully coated with flakes.
7. Coat baking sheet with non-stick cooking spray. Place fish pieces on sheet, evenly spaced. Spray pieces lightly with cooking spray.
8. Bake until fish flakes easily with a fork, about 15 to 20 minutes. While fish cooks, prepare tartar sauce.
9. Rinse lemon. In a small bowl, squeeze juice. Discard seeds.
10. In a second small bowl, add mayonnaise and yogurt. Whisk with a fork until smooth. Add relish, black pepper, and 2 teaspoons lemon juice. Stir until combined.
11. When fish is cooked, serve immediately. Add a dollop of tartar sauce on top or serve on the side.


Leftovers can be refrigerated for about 1 day. Reheat in oven at 350 degrees for 10 to 15 minutes. Add to fish tacos, wraps, or salad. To crush cornflakes easily, place in bowl and crush using the bottom of a measuring cup. Or, place in a large zip-top plastic bag and crush using your fists or the bottom of a measuring cup. For a different flavor, try topping with a fresh fruit salsa instead of tartar sauce.