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Fish Fillets with Cucumber Raita

http://www.eatingwell.com/recipes/fish_cucumber_raita.html

From EatingWell:  July/August 2011

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

4 servings | Active Time: 25 minutes | Total Time: 25 minutes

Ingredients

Raita

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

Fish

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

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

1/2 Carbohydrate Serving

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

Tips & Notes

• Make Ahead Tip: Cover and refrigerate the sauce (Step 1) for up to 2 days.

• Notes: Catfish: Look for U.S. farmed catfish—it’s sustainably raised in non-polluting inland ponds and fed a mostly vegetarian diet.
• Tilapia: U.S. farmed tilapia is the considered the best choice—it’s raised in closed-farming systems that protect the surrounding environment. Central and South American tilapia is considered a good alternative. Avoid farmed tilapia from China and Taiwan—where the fish farming pollutes the surrounding environment.
• Haddock (Scrod): To get the best choice for the environment, ask for U.S. Atlantic “hook-and-line-caught” haddock—this method causes the least damage to the sea floor and has the least by catch.