Spiced Fish Fillets with Yogurt Sauce
This recipe makes 4 servings
Nutritional Info |
|
|---|---|
| Per serving: about | - |
| cal | 228 |
| pro | 23 g |
| total fat | 12 g |
| sat. fat | 6 g |
| carb | 9 g |
| fibre | 1 g |
| chol | 78 mg |
| sodium | 541 mg |
| % RDI: | - |
| calcium | 9 |
| iron | 7 |
| vit A | 19 |
| vit C | 13 |
| folate | 10 |
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.
Ingredients
- 3/4 tsp ground cumin
- 3/4 tsp ground coriander
- 3/4 tsp ground fennel seeds or anise seeds
- 1/2 tsp salt
- 1/4 tsp tumeric
- 1/4 tsp pepper
- 1/4 tsp cayenne pepper
- 1 lb catfish fillets, pickerel, snapper or tilapia fillets
- 2 tbsp butter
- 1 onion, chopped
- Yogurt Sauce:
- 1 field cucumber or half English cucumber
- 1/2 tsp salt
- 3/4 cup Balkan-style plain yogurt
- 2 tbsp chopped fresh coriander, and/or dill
- 4 tsp lemon juice
- 1 clove garlic, minced
Preparation
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.
- Keywords : Main Course; Middle Eastern; Fish; Yogurt; Cucumbers; Butter; Garlic; Make-Ahead;
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