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Food For Thought: Low-fat tartar sauce

March 4th, 2013

Food for Thought, brought to you by the Oregon State Student Health Services Dietician Lynn Cordes, MS, RD, LD.

Ahhh… spring time again! Where I come from that usually means Friday Fish Fries with creamy cold slaw and warm crispy fish topped with tangy tartar sauce. Ever wonder how those calories stack up? My advice: don’t look! Instead, try this lower calorie tartar sauce alternative with a toasty baked fish and a crisp green salad. Be sure to try this with our delicious fish bake recipe you’re sure to love!

Food Hero Recipe


1⁄2 cup nonfat plain yogurt or nonfat sour cream
1 tablespoon chopped pickle or relish (sweet or dill)
2 teaspoons dried minced onion or 1 tablespoon minced fresh onion
1 teaspoon dried parsley flakes or 1 tablespoon chopped fresh parlsey
1 teaspoon mustard
2 drops hot pepper sauce (optional)


In a small bowl, combine all the ingredients.
Serve immediately or cover and refrigerate until used.
Refrigerate leftovers within 2 hours.

* For nutritional information, information about prep time, cooking time, and to adjust ingredients to particular serving sizes, please view this recipe on the Food Hero website here.

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