Smarter Tartar Two Ways

Here are two recipes for healthier alternatives to store bought tartar sauce.  So easy too!

Smarter Tartar Sauce Take 1:

A fresh lemony tartar sauce using a healthy base of canola oil mayonnaise.

Recipe by Dawn Jackson Blatner, R.D., C.S.S.D., L.D.N.

Ingredients:

·      1/2 cup reduced-fat canola oil mayonnaise 125 mL

·      2 Tbsp finely chopped fresh parsley 30 mL

·      2 tsp lemon zest 10 mL

·      2 tsp fresh lemon juice 10 mL

·      2 tsp prepared horseradish 10 mL

Instructions:

1. In small bowl, combine mayonnaise, parsley. lemon zest, lemon juice and horseradish. Sauce will keep for up to three days in airtight container in refrigerator. Garnish dish with sprinkle of chopped, fresh parsley. Serve with fish.

Yield: ¾ cup (175 mL)

Serving Size: 1 Tbsp (15 mL)

Nutritional Analysis per Serving:

Calories 22

Total Fat 1.5 g

Saturated Fat 0 g

Cholesterol 0 mg

Carbohydrates 0 g

Fibre 0 g

Sugars 0 g

Protein 0 g

Sodium 60 mg

Potassium 8 mg

Smarter Tartar Sauce Take 2

Canola oil mayonnaise and Greek yogurt combine to create a healthier, tastier version of traditioanal Tartar Sauce.  Recipe by Ellie Krieger, MS RD.

Ingredients:

• 2 Tbsp canola mayonnaise 30 mL
• 6 Tbsp nonfat Greek yogurt 90 mL
• 2 Tbsp finely chopped dill pickle 30 mL
• 2 tsp drained capers, coarsely chopped 10 mL
• 1/2 tsp smoked paprika 2 mL 

Instructions:

1. In medium bowl, mix mayonnaise, yogurt, pickle, capers and smoked paprika until well combined. Sauce will keep for up to three days in airtight container in refrigerator. Garnish with a dash of smoked paprika. Serve with fish.

Yield: 2/3 cup (150 mL)

Serving Size: 1 Tbsp (15 mL)

Nutritional Analysis per Serving:

Calories 20

Total Fat 2 g

Saturated Fat 0.5 g

Cholesterol 0 mg

Carbohydrates 0 g

Fibre 0 g

Sugars 0 g

Protein 0 g

Sodium 40 mg

Potassium 3 mg