Fish Fillets with Cucumber Raita

Fish Fillets with Cucumber Raita

Raita, a traditional Indian condiment consisting of cucumber and yogurt, makes a quick topping for simple sautéed fish fillets.

From EatingWell: July/August 2011
Yield: 4 servings
Active Time: 25 minutes
Total Time: 25 minutes

Ingredients

Raita

  1. 1 small cucumber, peeled, seeded and diced
  2. 1 cup low-fat plain yogurt
  3. 2 tablespoons chopped fresh mint
  4. 1 tablespoon lime juice
  5. 1 small clove garlic, minced
  6. 1/2 teaspoon ground cumin
  7. 1/4 teaspoon salt
  8. 1/4 teaspoon pepper

Fish

  1. 1/3 cup all-purpose flour
  2. 1/2 teaspoon salt
  3. 1/4 teaspoon freshly ground pepper to taste
  4. 1 pound catfish, tilapia, haddock or other white fish fillets (see Notes), cut into 4 portions
  5. 1 tablespoon extra-virgin olive oil

Preparation

  1. To prepare raita: Combine cucumber, yogurt, mint, lime juice, garlic, cumin, 1/4 teaspoon salt and 1/4 teaspoon pepper in a small bowl. Serve immediately or cover and refrigerate for 30 minutes to allow flavors to blend.
  2. To prepare fish: Combine flour, 1/2 teaspoon salt and 1/4 teaspoon pepper in a shallow dish; thoroughly dredge fillets (discard any leftover flour).
  3. Heat oil in a large nonstick skillet over medium-high heat. Add the fish, working in batches if necessary, and cook until lightly browned and just opaque in the center, 3 to 4 minutes per side. Serve each portion of fish with about 1/4 cup raita each.

Tips & Notes

Nutrition

Nutrition Per Serving: 195 calories; 9 g fat (2 g sat, 5 g mono); 45 mg cholesterol; 12 g carbohydrates; 15 g protein; 1 g fiber; 496 mg sodium; 396 mg potassium.

Nutrition Bonus:

1/2 Carbohydrate Serving

Exchanges: 1/2 starch, 3 lean meat, 1/2 fat