Fish Fillets with Cucumber Raita
From EatingWell: July/August 2011
Raita, a traditional Indian condiment consisting of cucumber and yogurt, makes a quick topping for simple sautéed fish fillets.
- 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.
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.
Per serving: 195 calories; 9 g fat (2 g sat, 5 g mono); 45 mg cholesterol; 12 g carbohydrates; 0 g added sugars; 15 g protein; 1 g fiber; 496 mg sodium; 396 mg potassium.
Carbohydrate Servings: 1/2
Exchanges: 1/2 starch, 3 lean meat, 1/2 fat
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- Type of Dish
- Main dish, fish/seafood
- Ease of Preparation
- Total Time
- 30 minutes or less
- Main Ingredient
- Preparation/ Technique
- July/August 2011