Fish Fillets with Cucumber Raita

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

Fish Fillets with Cucumber Raita
photographer: Ken Burris
Nutritionist Tested & Approved
Ingredients
  • Total Time: 25 minutes

  • 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 Note), cut into 4 portions

  • 1 tablespoon extra-virgin olive oil

Directions
  1. Cover and refrigerate the sauce (Step 1) for up to 2 days.

  2. 4 servings

  3. 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.

  4. 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).

  5. 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.


Nutritional Facts

Servings
4
Per serving
Calories
195
Carbohydrates
12g
Fat
9g
Saturated Fat
2g
Monounsaturated Fat
5g
Protein
15g
Cholesterol
45mg
Dietary Fiber
1g
Potassium
396mg
Sodium
496mg
Added Sugars
0g
Exchanges
1/2 starch
3 lean meat
1/2 fat
Carbohydrate Servings
1/2

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