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

EatingWell Test Kitchen
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Ingredients

Raita
Fish

Directions

Instructions Checklist
  • 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.

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  • 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.

Tips

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.

Nutrition Facts

194 calories; 9 g total fat; 2 g saturated fat; 45 mg cholesterol; 496 mg sodium. 396 mg potassium; 12.1 g carbohydrates; 0.7 g fiber; 3 g sugar; 15.4 g protein; 121 IU vitamin a iu; 2 mg vitamin c; 48 mcg folate; 94 mg calcium; 1 mg iron; 29 mg magnesium;