Curried Whitefish with Yogurt sauce
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 290.6
- Total Fat: 5.0 g
- Cholesterol: 87.3 mg
- Sodium: 200.5 mg
- Total Carbs: 19.3 g
- Dietary Fiber: 4.2 g
- Protein: 42.7 g
View full nutritional breakdown of Curried Whitefish with Yogurt sauce calories by ingredient
Introduction
Yummy baked fish recipe Yummy baked fish recipeNumber of Servings: 4
Ingredients
-
3/4 cup plain non-fat yogurt
3 tablespoon minced raw cilantro leaves
2 tablespoons minced green onion
oil
4 4-ounce flounder or sole fillets
2 teaspoons curry powder
2 large egg whites
1 cup toasted wheat germ
Directions
mix yogurt, scallions, cilantro and add salt and pepper to taste
preheat oven to 500 degrees
oil baking sheet and place in oven
rub each fish fillet with 1/4 teaspoon curry powder on both sides
whisk egg whites until foamy
spread wheat germ on sheet of wax paper
dip fish fillets into egg whites, then turn them in wheat germ until coated lightly
places fillets on hot baking sheet and sprinkle with salt and pepper
bake until; fish are opaque in center, about 8 minutes
remove fish from oven and allow to stand for 2 minutes
serve yogurt sauce on the side
Number of Servings: 4
Recipe submitted by SparkPeople user FATSHARK.
preheat oven to 500 degrees
oil baking sheet and place in oven
rub each fish fillet with 1/4 teaspoon curry powder on both sides
whisk egg whites until foamy
spread wheat germ on sheet of wax paper
dip fish fillets into egg whites, then turn them in wheat germ until coated lightly
places fillets on hot baking sheet and sprinkle with salt and pepper
bake until; fish are opaque in center, about 8 minutes
remove fish from oven and allow to stand for 2 minutes
serve yogurt sauce on the side
Number of Servings: 4
Recipe submitted by SparkPeople user FATSHARK.