Indian Spiced Whitefish with Cilantro Yogurt
Servings
4Serving size
6 ounces fish with sauceThis recipe can be multiplied or divided by 2. This recipe makes great leftovers for sandwiches.
Ingredients
| 2 squash (4 inch dia) Acorn squash (halved and seeded) |
| 1/2 cup Nonfat Greek Yogurt |
| 1 Small Shallots, raw (finely minced) |
| 1/3 1/4 cup Coriander (cilantro) leaves, raw (coarsely chopped) |
| 1/2 tsp. Sugar |
| 1/8 tsp. Salt |
| 1 to taste Black pepper |
| 1/2 lime yields Lime juice, raw |
| 2 tsp. Paprika |
| 1 tsp. Garam masala |
| 1/2 tsp. Curry powder |
| 1 tsp. Dried mint |
| 1 tsp.. Ground cumin |
| 1/4 tsp. Ground cinnamon |
| 1/2 tsp. Salt |
| 2 Tbsp. Olive oil |
| 24 ounces Fresh cod (4 6-ounce filets)(or other whitefish) |
| 1/2 cup Pistachios, shelled |
| 1/2 cup No salt added vegetable stock (or no salt added chicken stock) |
Instructions
While the squash are roasting mix together the yogurt, shallot, cilantro, sugar, salt, pepper and lime juice. Place in refrigerator.
Mix together the paprika, garam masala, curry powder, mint, cumin, cinnamon and salt.
When the squash is done remove it from the oven and place on a cutting board cut side down.
Place a large skillet over medium high heat and add the olive oil. When the oil is hot dredge the fish in the spice mixture to coat well. Place the fish in the pan and reduce the heat if necessary.
Cook on one side for about 4 minutes. Add the pistachios to the pan. Turn the fish over. Cook for another 6 - 8 minutes until done.
While the fish is cooking slice the acorn squash into crescents about 1/2 inch thick and arrange them in a fan on each plate, one-half squash for each plate.
Place the cooked fish on top of the acorn squash, leaving the pistachios in the pan.
Add the chicken stock to the pan and increase the heat to high. Reduce the sauce by about half, then pour the sauce and pistachios over the fish. Top each with about 3 tablespoons of cilantro yogurt and serve.
Serve this recipe with one of these vegetable side dishes.
Herbed Zucchini
Place the olive oil in a large non-stick skillet over medium-high heat. When the oil is hot add the zucchini. Let the zucchini cook without stirring for about 3 minutes. If it appears to be cooking too fast, reduce the heat to medium. Toss the zucchini well and cook for…
Parmesan Zucchini
Place a large skillet in the oven and preheat the oven to 325°F. Cut about 1/4 inch from the stem end of the zucchini and then slice lengthwise. Spray the hot pan with oil and place the six halves in the pan cut side down. Roast for about 20 minutes.…
Roasted Cauliflower
Place a large skillet in the oven and preheat to 325°F. When the pan is hot, spray lightly with oil and add the cauliflower. Return the pan to the oven and roast the cauliflower for about 20 – 25 minutes, tossing occasionally. While the cauliflower is roasting, place the butter,…
Roasted Cauliflower – Low Sodium Version
Place a large skillet in the oven and preheat to 325°F. When the pan is hot spray lightly with oil and add the cauliflower. Return the pan to the oven and roast the cauliflower for about 20 – 25 minutes tossing occasionally. While the cauliflower is roasting place the spread,…
Roasted Cauliflower with Pine Nuts
Place a baking sheet in the oven and preheat to 375°F. When the oven is hot, add the olive oil to the sheet pan, swirl, and add the cauliflower, garlic, and white onion. Return to the oven and roast for 10 minutes. Stir every 5 minutes. After 10 minutes, add…
Print Recipe
Would you like to print or download the document?
Special Diet Information
Click on the icon for information.
Lactose
Avoid this recipe if you are lactose intolerant.
Recipe Notes
I love the flavors of Indian food. For some folks this can be too spicy but this recipe uses those flavors toned down just a bit. The result is a mellow and exotic dish that is not too spicy.
This dish works well with small lamb shoulder steaks also. It makes for a more savory dish that’s not as delicate. Serve the lamb with the squash on top of it.