Spiced Fish Fillets with Yogurt Sauce

Author: Canadian Living

Serve with: Couscous, bulgur or rice pilaf and steamed vegetables tossed in a little olive oil and lemon This spicy Middle Eastern-inspired dish is tasty and refreshing with the cool cucumber and yogurt sauce.

  • Portion size 4 servings

Ingredients

  • 3/4 teaspoons ground cumin
  • 3/4 teaspoons ground coriander
  • 3/4 teaspoons ground fennel seeds
  • 3/4 teaspoons ground anise seeds
  • 1/2 teaspoon salt
  • 1/4 teaspoon tumeric
  • 1/4 teaspoon pepper
  • 1/4 teaspoon cayenne pepper
  • 1 lb catfish fillet pickerel, snapper or tilapia fillets
  • 2 tablespoons butter
  • 1 onion chopped
Yogurt Sauce:
  • 1 field cucumber
  • 1 half English cucumber
  • 1/2 teaspoon salt
  • 3/4 cups Balkan-style plain yogurt
  • 2 tablespoons chopped fresh coriander and/or dill
  • 4 teaspoons lemon juice
  • 1 clove garlic minced

Method

Yogurt Sauce: Cut cucumber lengthwise in half; scoop out seeds and watery pulp and discard. Grate cucumber into bowl to make about 2 cups (500 mL); toss with salt. Transfer to fine sieve; let stand for 5 minutes. Squeeze liquid from cucumber, discarding liquid. In bowl, mix together cucumber, yogurt, coriander, lemon juice and garlic. Set aside. (Make-ahead: Cover and refrigerate for up to 24 hours.)

Meanwhile, in small bowl, mix together cumin, coriander, fennel seeds, salt, turmeric, pepper and cayenne pepper; sprinkle over fish.

In nonstick skillet, melt butter over medium-high heat; cook onion, stirring occasionally, until softened, about 3 minutes. Add fish; cook, turning once, until fish flakes easily when tested and onion is browned, 7 to 10 minutes.

Transfer fish to serving plate; spread onion over top. Top each fillet with some of the yogurt sauce; serve remaining sauce on the side.

Nutritional facts <b>Per serving:</b> about

  • Sodium 541 mg
  • Protein 23 g
  • Calories 228.0
  • Total fat 12 g
  • Cholesterol 78 mg
  • Saturated fat 6 g
  • Total carbohydrate 9 g

%RDI

  • Iron 7.0
  • Fibre 0.0
  • Folate 10.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 9.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 19.0
  • Vitamin C 13.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Spiced Fish Fillets with Yogurt Sauce

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