EatingWell_Summer_Diet_Cookbook

Fish Fillets with Cucumber Raita Makes: 4 servings Active time: 25 minutes Total: 25 minutes To make ahead: Cover and refrigerate the sauce (Step 1) for up to 2 days. Heart Health Diabetes Weight Loss Gluten Free Raita, a traditional Indian condiment consisting of cucumber and yogurt, makes a quick topping for simple sautéed fish fillets. Raita 1 small cucumber, peeled, seeded and diced 1 cup low-fat 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, cut into 4 portions 1 tablespoon extra-virgin olive oil 1. 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.

2. 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). 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 1/4 cup raita each. Per serving: 195 calories; 9 g fat (2 g sat, 5 g mono); 45 mg cholesterol; 12 g carbohydrate; 0 g added sugars; 15 g protein; 1 g fiber; 496 mg sodium; 396 mg potassium. Carbohydrate servings: 1 Exchanges: 1/2 starch, 3 lean meat, 1/2 fat