Monday, March 02, 2015

Ultra-Easy Double-Dill Diet Friendly Tartar Sauce Recipe (Low-Carb, Gluten-Free)

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.

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.

That's all there is to it!  The finished tartar sauce should look quite chunky, and have a pronounced dill flavor with a bit of tang from the yogurt and a little creaminess from the mayo.

Tartar SauceTartar 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!

Ultra-Easy Double-Dill Diet Friendly Tartar Sauce Recipe
(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.

Click Here for Printer Friendly Recipe

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.

Nutritional Information?
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

Grilled Mahi Mahi with Lemon and Capers ~ Kalyn's Kitchen

Gluten-Free Paleo Fish Sticks ~ Elana's Pantry   

(Want even more recipes? I find these recipes from other blogs using Food Blog Search.)
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  1. That sounds really great. I can't eat fish without tartar sauce. And I had no idea fat free mayo had sugar in it! I'll have to cross that off this weeks shopping list. :)

  2. Your home-made tartar sauce looks really, really good. I love your photos guide!

  3. i have yet to try using dill in my is not so conveniently available here in hong kong, i gotta go to big luxury supermarkets to get imported fresh herb ^_^ but it would be a nice weekend project for me...thanks for the tips! :)

  4. Thanks for this posting. I am trying to grow dill in my little garden in Bangalore, India since its not always available in the grocery store.

  5. Kalyn that's fabulous ... I love tartare sauce, and I often make something quite like it with 0% Greek yoghurt, but your experimenting has been much more systematic


  6. That's pretty much how I llike my Tartar...with the addition of red onion or scallion.

  7. Kalyn - I share your love of tartare sauce! Friends make fun of me because I eat it with everything. One of may favourite ways to eat it is with chips!!

  8. I love tartar sauce so much! Making it with Greek yogurt is a brilliant idea.

  9. I love tartar sauce, too. When I'mm really bad I make frozen fish sticks with tartar sauce...
    When I was in college, and poor(er) we couldn't afford shrimp so we would order onion rings with tartar sauce and pretend...

  10. I love finding out that I'm not the only food blogger with a secret fondness for tartar sauce! Thanks everyone.

  11. I love tartar sauce, too, especially on some of our local summer seafood specialties like clam cakes.

  12. Cranky sez: Right On!
    Go for it.

  13. A good for you tartar sauce. Now you're talking! I love it, but always feel guilty eating it. Now I can have my tartar sauce...and eat it too!

  14. Yum! I am a huge fan of dill. this tartar sauce would have been perfect for my dinner tonight - and a lot healthier. I need to begin use Greek Yogurt.

  15. Dilly tartar sauce is so good!

  16. Yes! I love tartar sauce too. I've put hot sauce in it before to give it zip but the dill is a PERFECT taste for most fish. Thanks for the recipe.

  17. I adore creamy dill sauce on everything from fish to veggies to rice and tofu. Thanks Kalyn!

  18. Now I have to go out searching for pickle relish without sugar! I've never liked the ultra-sweet stuff.
    This recipe nicely takes the edge off the guilt of fried fish. ; )

    (This comment is actually Susan from The Well Seasoned Cook but I had a senior moment and hit "reject" instead of publish on this comment! My apologies to Susan who's the host for WHB this week.

  19. This is EXCELLENT tarter sauce!...thanks so much for posting it. I am currently eating it with my not quite south beach friendly fish sticks...delish! I made it with the 'newer' best foods mayo made with olive oil. Now it is percolating in the frig waiting to be used with my tilapia (love that!) thx again and btw love your blog, I recommend you to any and all who ask me about SBD.

  20. Lizykat, so happy to hear that you liked it. My dad is a big fan of 100% mayo tartar sauce, but he loved it.

  21. I was a little unsure about capers as I've never had them. So I tried one and decided they taste a little like a spicy green olive. I made the double dill tartar sauce and both my husband and I really liked it. I actually think it's better than regular tartar sauce. I'm sure I'll be making it again.

  22. Dee, I agree, capers do taste a little like green olives. So glad to hear you liked it.

  23. Hey, Kalyn! Got here on a search for no-sugar dill pickle relish. I'm going to can cukes this week and would love to find a dill pickle recipe that doesn't call for sugar. I suppose I can just leave it out, since it's really only a flavor issue rather than a preservation issue.

  24. Valeree, another option would be to use something like Splenda or Stevia to sweeten the pickles a bit. Agave nectar would also work, although it's not sugar free (but it is low glycemic.) Sorry I haven't tried making that, but good idea!

  25. I am just starting the South Beach diet and I have bookmarked your site. I love it! Thank you for helping me with this weeks dinners. My husband will be so excited!

  26. I made this last night and have to tell you - my 15 year old son said, "That tartar sauce was GOOD! Can we have fish again tomorrow night?"

    You know it's good when that happens!

    I used regular FF plain yogurt (Great Value brand) and then did the rest of the recipe as written with the capers and relish.


  27. Deann, how fun! So glad it was a hit.

  28. Not sure what the Bon Apatite ingredent is,maybe a many spice combo? Going to try this tonight,and have everything except that one,even though it's optional I'd like to try it. Thanks Kalyn

  29. Bon Appetit is a mixture of spices, mainly celery and onion flavors. Onion salt + celery salt would be a good substitute. Hope you enjoy it.

  30. Your tartar sauce is amazing! I just had it with some baked Tilapia and it was so good. I substituted green olives for the capers which added so much flavor.

    Thank you so much for sharing your recipes. I started the South Beach diet today and you're recipe has made for an easy first day.

  31. Asha, glad you're enjoying the recipes, and I love the idea of green olives in this!


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