Treat delicate white fish, such as tilapia or pickerel as simply as possible, such as pan-frying with salt and pepper, and serve with steamed vegetables. This yogurt sauce complements the fish extremely well but it is also great with curries.
Cost: $4.72/serving
- Portion size 4 servings
- Credits : Canadian Living Magazine: October 2011
Ingredients
Method
In small bowl, mix together yogurt, cilantro, green onions, lime zest and lime juice. Set aside.Sprinkle both sides of fish with salt and pepper; coat in flour. In large skillet, heat oil and butter over medium-high heat; fry fish, turning once, until golden and fish flakes easily when tested, 4 to 5 minutes. Serve with yogurt sauce.
Nutritional facts Per serving: about
- Sodium 381 mg
- Protein 26 g
- Calories 259.0
- Total fat 15 g
- Potassium 490 mg
- Cholesterol 73 mg
- Saturated fat 5 g
- Total carbohydrate 7 g
%RDI
- Iron 8.0
- Folate 19.0
- Calcium 9.0
- Vitamin A 7.0
- Vitamin C 7.0
