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
Yogurt Sauce:
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
- Folate 10.0
- Calcium 9.0
- Vitamin A 19.0
- Vitamin C 13.0
