Fish Fillets With Cucumber Raita

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

Prep/Cook Time: 25 Minutes, Servings: 4

Ingredients

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
• ½ teaspoon ground cumin
• ¼ teaspoon salt
• ¼ teaspoon pepper

Fish

• ⅓ cup all-purpose flour
• ½ teaspoon salt
• ¼ 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. To prepare raita: Combine cucumber, yogurt, mint, lime juice, garlic, cumin, ¼ teaspoon salt and ¼ teaspoon pepper in a small bowl. Serve immediately, or refrigerate covered for 30 minutes to allow flavors to blend.
   
2. To prepare fish: Combine flour, ½ teaspoon salt and ¼ teaspoon pepper in a shallow dish; thoroughly dredge fillets (discard any leftover flour).
   
3. 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 ¼ cup raita each.

Nutritional Information

Per Serving: 195 calories; 9 g fat (2 g sat, 5 g mono); 45 mg cholesterol; 12 g carbohydrate; 0 g added sugars; 3 g total sugars; 15 g protein; 1 g fiber; 496 mg sodium; 396 mg potassium

© Dotdash Meredith. All rights reserved. Used with permission.