Quick Summary
Tartar sauce is a condiment made from ingredients like mayonnaise, lemon juice, pickles, capers, onions and herbs. It is commonly served with seafood dishes. The main component of tartar sauce is mayonnaise, which is high in fat and calories. A 2 tablespoon serving of tartar sauce contains around 180 calories and 18 grams of fat. As a condiment, tartar sauce is usually not consumed in large quantities. Using a reasonable amount will add some flavor to your meal without too many extra calories or fat. Those looking to reduce calories can make lower-fat versions by substituting low-fat mayonnaise or Greek yogurt. Overall, tartar sauce can be enjoyed in moderation as part of a balanced diet.
What is Tartar Sauce?
Tartar sauce is a creamy, tangy condiment typically served with seafood, especially fried fish. It has a creamy base of mayonnaise or aioli, with additions like diced pickles, capers, onions, herbs, and lemon juice or vinegar. These extra ingredients provide tart, tangy and savory flavors that complement fish well.
Some of the most common ingredients found in tartar sauce recipes include:
– Mayonnaise or aioli – Provides a creamy, emulsified base. Regular, low-fat or fat-free mayonnaise is often used.
– Dill pickles – Finely chopped pickles add a tart, tangy flavor.
– Capers – Briny caper buds add salty, tangy notes.
– Lemon juice – Adds bright acidity to balance the richness.
– Dill – Fresh or dried dill herb provides aroma.
– Parsley – Fresh chopped parsley gives color and herbal flavors.
– Shallots or onion – Minced shallots or onion lend subtle oniony sweetness.
– Paprika or cayenne – These spices can provide subtle heat.
The ingredients are combined to create a rich, creamy condiment with a pleasantly tangy flavor profile. Tartar sauce acts as a flavor enhancer that pairs especially well with blander, oilier fish like cod, halibut and haddock. It can bring an otherwise plain fillet to life with its zesty tang.
How is Tartar Sauce Typically Served?
Tartar sauce is most commonly paired with fried fish dishes, especially lighter, mild white fish fillets like:
– Fried cod
– Fried haddock
– Fried pollock
– Fried catfish
– Fried tilapia
It also commonly accompanies:
– Fried calamari
– Oysters Rockefeller
– Crab cakes
– Shrimp cakes or croquettes
– Breaded or fried seafood platters
Tartar sauce complements the hot crispy exterior of fried seafood and adds moisture along with bright, tangy flavor. It pairs better with lighter, neutral-flavored white fish that benefit from the zippy flavor of the sauce. Stronger flavored fish like salmon or tuna are less commonly served with tartar.
In addition to fried fish, tartar sauce can accompany:
– Raw oysters or clams on the half shell – A dollop provides a nice counterpoint.
– Steamed or boiled shrimp – Either as a dip or drizzled over the top.
– Baked or broiled fish – The sauce lends moisture and flavor.
– Fish tacos or sandwiches – Tartar sauce is a popular topping.
A little bit of tartar sauce goes a long way in adding flavor. It is usually served in small portions as a condiment or dipping sauce, not as a main component of a dish.
Nutrition Facts of Tartar Sauce
The nutrition of tartar sauce primarily depends on its main ingredient – mayonnaise. Mayonnaise is an emulsion of vegetable oil, egg yolk and vinegar or lemon juice. Here are the basic nutrition facts for a 2 tablespoon serving of regular mayonnaise:
– Calories: 180
– Fat: 20g
– Saturated fat: 3g
– Cholesterol: 15mg
– Sodium: 90mg
– Carbohydrates: 0g
– Protein: 0g
As you can see, mayonnaise provides a hefty dose of calories and fat. These come from the vegetable oil component, which also gives mayonnaise its thick, creamy texture.
When other ingredients like pickles, capers, herbs and lemon juice are added to make tartar sauce, the nutrition facts change minimally. The biggest additions are a small amount of sodium from the capers and pickles, and a gram or two of carbohydrates from the lemon juice.
Overall, a 2 tablespoon serving of tartar sauce provides around:
– 180 calories
– 18g fat
– 2g carbs
– 1g protein
The fat in tartar sauce is mostly unsaturated fat from vegetable oils. But the high fat and calorie counts are something to keep in mind for those watching their consumption of these. Tartar sauce can quickly add calories.
Nutrition of Reduced Fat Tartar Sauces
To cut down on fat and calories, lower fat versions of tartar sauce can be made by substituting the mayonnaise with:
– Low fat mayonnaise – Uses canola or olive oil instead of soybean oil
– Non-fat Greek yogurt – Provides creaminess without the fat
– Buttermilk – Offers a tangy base for the sauce
Here is a comparison of the nutrition facts in 2 tablespoons of regular versus low-fat tartar sauces:
| Nutrition Facts | Regular Tartar Sauce | Low-fat Tartar Sauce |
|---|---|---|
| Calories | 180 | 70 |
| Fat | 18g | 6g |
| Carbs | 2g | 2g |
| Protein | 1g | 1g |
As you can see, substituting low-fat mayo or yogurt can substantially reduce the fat and calorie content of tartar sauce. Keep this in mind for a lighter option. But don’t be afraid to enjoy regular tartar sauce in moderation either.
How Much Tartar Sauce Should You Consume?
Tartar sauce is designed to be eaten in small amounts as a condiment or dip, not consumed in large quantities. A good rule of thumb is:
– 1-2 tablespoons as a condiment with a fish fillet or other seafood entree
– 2-3 tablespoons as a dip for an appetizer like fried calamari
Consuming tartar sauce by the spoonful would add excess calories and fat. But used sparingly as intended, it can add lots of flavor without significant nutritional impact.
To put tartar sauce calories into context, here are some comparisons for a 2 tablespoon serving:
– 180 calories – Less than a small apple or banana
– 18g fat – About the same as 1 tablespoon of olive oil
– 2g carbs – Around 1/2 a slice of bread
So tartar sauce eaten in moderation adds a relatively modest amount of calories to your meal. Don’t feel guilty dipping your fish or shrimp into some tangy tartar sauce to boost the flavor. Just be mindful of portion size and you can enjoy it as part of an overall healthy diet.
Healthiest Ways to Consume Tartar Sauce
Here are some tips for healthier ways to enjoy tartar sauce:
– Choose lighter fish – Stick to mild white fish like cod, halibut or flounder over fattier salmon or tuna.
– Limit fried foods – Baked, broiled or grilled is healthier than fried seafood.
– Use sparingly as a condiment – A little bit flavors your food without excess calories.
– Opt for low-fat versions – Try substituting Greek yogurt for some or all of the mayo.
– Balance with vegetables – Pair it with a side salad instead of french fries.
– Avoid dunking – Dipping adds excess sauce and calories.
– Watch your total fat for the day – If consuming other high-fat foods, go lighter on the tartar sauce.
– Exercise portion control – Stick to a tablespoon or two per serving.
– Enjoy in moderation – You don’t have to completely avoid it, just don’t overdo it.
Tartar sauce is designed to complement seafood, not overpower it. Let the flavor of quality fish shine through, and use tartar sauce judiciously to add a nice accent of creamy tang.
Health Risks of Excessive Tartar Sauce Consumption
While tartar sauce is fine in moderation, excessive consumption could have negative health impacts over time due to its high fat content. Potential risks of overdoing it on tartar sauce include:
– Weight gain – With up 180 calories and 20g fat in just 2 tablespoons, tartar sauce can promote weight gain if eaten in large amounts frequently.
– High cholesterol – The high saturated fat content can raise LDL cholesterol levels.
– Increased cardiovascular risk – Diets high in saturated fat are linked to higher risk of heart disease.
– High sodium – The saltiness from ingredients like capers may contribute to excess sodium intake.
– Nutritional deficiencies – Displacing healthier foods by filling up on high-fat, low-nutrient sauce.
– Obesity – Along with causing weight gain, obesity increases the risks of diabetes, hypertension, heart disease and certain cancers.
– Fatty liver disease – Excess fat accumulation including saturated fats may lead to non-alcoholic fatty liver disease.
To keep these risks low, focus on the overall diet quality. Enjoy reasonable amounts of tartar sauce as part of seafood meals a couple times a week. Balance it out with plenty of fruits, vegetables, whole grains, beans, lentils, nuts and healthy oils like olive oil. Don’t make tartar sauce an everyday thing, and be mindful of portion sizes.
Ways to Make Tartar Sauce Healthier
If you want to enjoy tartar sauce but are watching your fat and calorie intake, here are some healthy tweaks to try:
– Use low-fat or nonfat Greek yogurt instead of mayonnaise. This drastically cuts calories and fat.
– Mix mayo with yogurt for a lower fat version. Start with 50% yogurt, 50% mayo.
– Substitute mustard for some of the mayo to add tangy flavor with less fat.
– Use avocado instead of mayo for a creamy texture with heart-healthy fats.
– Choose olive oil or avocado oil mayonnaise for added monounsaturated fats.
– Increase the vinegar or lemon juice to cut the richness.
– Boost the herbs and let dill, parsley or chives replace some fat.
– Up the pickles and capers for more vinegar tang without adding fat.
– Add some pureed carrot for fiber, vitamins and body.
– Garnish with extra onion, herbs and lemon instead of drizzling on more sauce.
Follow basic moderation and portion control, and there’s no need to feel guilty about enjoying some zesty tartar sauce with your seafood once or twice a week. With mindful eating, you really can have your tartar and eat it too!
Conclusion
Tartar sauce is a high-fat, high-calorie condiment due to its mayonnaise-based recipe. However, because it is served in small quantities as a sauce or dip rather than as a main dish, its nutritional impact is minor when consumed in moderation. Those watching their fat or calorie intake can make healthier lower-fat versions by substituting ingredients like Greek yogurt for mayonnaise. Overall, tartar sauce is a tasty condiment to enhance the flavor of seafood. Just keep your portion sizes reasonable and balance it with healthy choices for your overall diet. With some mindful eating, you can certainly enjoy the zesty tang of tartar sauce without sabotaging your healthy regimen. A tablespoon or two per meal once or twice a week is unlikely to harm an otherwise balanced diet. So dip away and savor the flavor!
