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Curried Fish Fillets with Yogurt Sauce Recipe

Looking for an easy Curried fish fillets with yogurt sauce recipe? Learn how to make Curried fish fillets with yogurt sauce using healthy ingredients.


Submitted by carolinefielden

Makes 4 servings



Just add a small baked potato & some simple vegetables

Recipe Ingredients for Curried fish fillets with yogurt sauce

3/4 cup plain nonfat yogurt
1 tbsp mint
3 tablespoons coriander
2 tablespoons green onion
1 tbsp olive oil
16 ounce flounder or petrale sole fillets
2 teaspoons curry powder
2 large egg whites
1 cup toasted wheat germ

Recipe Directions for Curried fish fillets with yogurt sauce

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

  2. Preheat oven to 500F. 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

Categories

Main Dish

Nutrition Facts
Serving Size 213.6g
Amount Per Serving
Calories
312
Calories from Fat
81
% Daily Value*
Total Fat
9.0g
14%
Saturated Fat
1.9g
9%
Trans Fat
0.0g
Cholesterol
80mg
27%
Sodium
182mg
8%
Potassium
826mg
24%
Total Carbohydrates
18.3g
6%
Dietary Fiber
4.8g
19%
Sugars
5.7g
Protein
40.1g
Vitamin A 5% Vitamin C 5%
Calcium 13% Iron 19%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Very high in manganese
  • High in magnesium
  • Very high in phosphorus
  • Very high in selenium
  • High in thiamin
  • High in vitamin B12
  • High in zinc
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