Nutrition per serving may change if servings are adjusted.
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
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
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.
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).
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.
Make Ahead Tip: Cover and refrigerate the sauce (Step 1) for up to 2 days.
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.
194 calories;9 g fat(2 g sat); 1 g fiber; 12 g carbohydrates; 15 g protein; 48 mcg folate; 45 mg cholesterol; 3 g sugars; 0 g added sugars; 121 IU vitamin A; 2 mg vitamin C; 94 mg calcium; 1 mg iron; 496 mg sodium; 396 mg potassium