Cooking Index - Cooking Recipes & IdeasCurried Fish Fillets With Yogurt Sauce Recipe - Cooking Index

Curried Fish Fillets With Yogurt Sauce

More flavor and less fat than deep-fried fish.

Type: Fish
Courses: Main Course
Serves: 4 people

Recipe Ingredients

3/4 cup 177mlPlain nonfat yogurt
3 tablespoons 45mlMinced fresh cilantro
2 tablespoons 30mlMinced green onion
  Salt - to taste
  Freshly-ground black pepper - to taste
  Nonstick vegetable oil spray
4   Flounder or petrale sole fillets - (4 oz ea)
2 teaspoons 10mlCurry powder
2 teaspoons 10mlEgg whites (large)
1 cup 237mlToasted wheat germ

Recipe Instructions

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

Preheat oven to 500 degrees. 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.

This recipe yields 4 servings.

Source:
Bon Appetit, February 1998

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