Most tartar sauce is definitely not diet-friendly, which is why I came up with my Ultra-Easy Double-Dill Diet Friendly Tartar Sauce Recipe. I love grilled fish with tartar sauce, and my tartar sauce is low-carb, gluten-free, and South Beach Diet Phase One.
How do you feel about tartar sauce? I'm sure some food snobs consider it to be a very boring and ordinary condiment, but I absolutely love tartar sauce and don't think I'd ever pass it up in a restaurant if I was having some kind of mild-flavored fish. Unfortunately, most tartar sauce is a long way from being diet friendly for South Beach or any other type of diet. The reduced fat ones you buy at the grocery store are loaded with sugar, and most tartar sauce recipes are a bit too heavy on the mayo to be what most people would consider a healthy condiment.
But lately I've been really trying to eat more fish, which got me thinking about how much I love tartar sauce, so I decided to try to come up with a tasty tartar sauce recipe that didn't have sugar and was lower in fat. It took a bit of experimenting, but this Ultra-Easy Double-Dill Diet Friendly Tartar Sauce recipe combines fat-free Greek Yogurt, regular or reduced fat mayo, dill weed, capers, and dill pickle relish, and it's not only easy-to-make, it's as delicious as any tartar sauce I've ever tasted.
I'm not kidding when I say that this delicious tartar sauce recipe might be a good reason to cook some fish. And if you like tartar sauce as much as I do, I bet you'll love this recipe.
(Ultra-Easy Double-Dill Diet Friendly Tartar Sauce was updated March 2015 with better photos and more recipe links. This recipe was first posted for Weekend Herb Blogging, hosted by Susan from The Well-Seasoned Cook.)
You'll need fat-free Greek yogurt, mayo or reduced-fat mayo, chopped capers, dill pickle relish, dill weed, and if you have some I like a sprinkle of Beau Monde Seasoning or Bon Appetit in this.
Measure out the fat-free greek yogurt and mayo. Add the chopped capers, dill pickle relish, dill weed, and Beau Monde or Bon Appetit if you're using it. You can whisk the ingredients together in a bowl, but I blended them in the bowl attachment of my Immersion Blender.
Tartar sauce is admittedly not that photogenic, but here's the original photo for this post from back in 2008 and I do think the new one is an improvement.
Now check out the fish recipes at the bottom of the post and find something to cook so you can eat it with your tartar sauce!
(Makes 1 1/4 cups tartar sauce, recipe created by Kalyn.)
2/3 cup fat-free plain yogurt (I used my favorite Greek yogurt. If you can't find it, there are links in that post for how to strain yogurt or make your own Greek yogurt.)
1/3 cup mayo (I used full-fat mayo, but you can use reduced fat; don't use fat-free mayo because it always contains sugar)
1/2 tsp. dill weed (dried dill)
2 T capers, drained and finely chopped
3 T dill pickle relish without sugar (or use finely chopped dill pickles if you can't find dill relish)
1/4 tsp. Beau Monde Seasoning or Bon Appetit (optional)
You can whisk this together in a bowl or use the bowl attachment of an Immersion Blender like I did, but don't over-process if you use the immersion blender.
Measure out the fat-free Greek yogurt and mayo or light mayo and whisk together or blend. Add the dried dill weed, chopped capers, dill pickle relish (or chopped pickles) and Beau Monde or Bon Appetit Seasoning if using.
Whisk or blend to combine. Mixture should be chunky. Refrigerate for a few hours before using for best flavor. This will keep in the refrigerator for a few weeks.
South Beach/Low-Carb Suggestions:
This tartar sauce is a great low-glycemic condiment for the South Beach Diet or any low-glycemic eating plan. Even with full-fat mayo, it's lower in fat than most tartar sauce recipes, and most mayo contains soybean oil, which is considered a "good fat" for South Beach.
I chose the South Beach Diet to manage my weight partly so I wouldn't have to count calories, carbs, points, or fat grams, but if you want nutritional information for a recipe, I recommend entering the recipe into Calorie Count, which will calculate it for you.
Tasty Fish to Eat with Your Tartar Sauce:
(Recipes from other blogs not always South Beach Diet or Low-Carb friendly; check ingredients.)
Almond and Parmesan Baked Tilapia ~ Kalyn's Kitchen
Pecan-Encrusted Halibut ~ She Wears Many Hats
Greek Salmon Cooked in a Grill Pan ~ Kalyn's Kitchen
Lemony Garlic and Herb Halibut ~ Barefeet in the Kitchen
(Want even more recipes? I find these recipes from other blogs using Food Blog Search.)