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Curried fish with yogurt sauce

Recipe Information

Description:
Curried fish with yogurt sauce is a delicious Indian recipe usually served as a main dish. It requires about 15 minutes of prep time and about 10 minutes of cooking time for a combined total time of 25 minutes. The overall cooking skill level is considered easy. This recipe will yield 4 servings if prepared as directed.
Servings 4
Preparation Time 15 Minutes
Cook Time 10 Minutes
Total Time 25 Minutes
Difficulty Easy
Main Ingredient Fish
Category Seafood
Meal Dinner
Type Main Dish
Cuisine Indian
Cook Method Baking
Diet

Ingredients

  • ¾ cup plain nonfat yogurt

  • 3 tablespoons minced fresh cilantro

  • 2 tablespoons minced green onion

  • Cooking spray

  • 4 4-ounce white fish fillets

  • 2 teaspoons curry powder

  • 2 large egg whites

  • 1 cup toasted wheat germ

  • Salt to taste

  • Black pepper to taste

Directions

  • Preheat an oven to 500 degrees F. Coat a baking sheet in vegetable oil spray and place in oven.

  • Rub the fish fillet with ¼ teaspoon curry powder.

  • Place the wheat germ on a plate or sheet of wax paper.

  • Add the egg whites to a bowl and whisk until foamy.

  • Dip the fish fillets in egg whites and then coat with wheat germ. Place on the hot baking sheet, add salt and pepper, and place the fish in the oven.

  • Bake for 8 minutes or until fish is opaque in the center.

  • While the fish is baking, mix the yogurt, cilantro and green onion together.

  • Remove the fish from the oven and serve with yogurt on the side.

Nutrition (per serving)

  • Calories: 244 cal

  • Total fat: 4g

  • Saturated fat: 1g

  • Monounsaturated fat: 0g

  • Cholesterol: 55mg

  • Sodium: 159mg

  • Potassium: 0g

  • Carbohydrate: 19g

  • Fiber: 4g

  • Protein: 33g