Curried Fish Fillets with Yogurt Sauce

By tommy123400

Ingredients
  • 3/4 cup plain nonfat yogurt

  • 3 tablespoons minced fresh cilantro

  • 2 tablespoons minced green onion

  • Nonstick vegetable oil spray

  • 4 4-ounce flounder or petrale sole fillets

  • 2 teaspoons curry powder

  • 2 large egg whites

  • 1 cup toasted wheat germ

Directions
  1. Mix yogurt, cilantro and green onion in small bowl. Season with salt and pepper.

  2. Preheat oven to 500°F. Spray baking sheet with vegetable oil spray. Place in oven. Rub each side of each fish fillet with 1/4 teaspoon curry powder. Whisk egg whites in medium bowl until foamy. Place wheat germ on large sheet of waxed paper. Dip fish fillets into egg whites, then turn fillets in wheat germ, coating lightly. Place fish fillets on hot baking sheet. Sprinkle with salt and pepper. Bake until fish is opaque in center, about 8 minutes. Remove from oven; let stand 2 minutes. Transfer to platter. Serve yogurt sauce alongside


Nutritional Facts

Servings
4
Per serving
Calories
244
Fat
4g
Saturated Fat
1g
Cholesterol
55 mg
Sodium
259 mg
Carbohydrates
19g
Fiber
4g
Protein
33g

fish and seafood yogurt main dish