dish
Spice-Crusted Halibut with Yogurt Sauce

4
Serves
258
Calories
14
Nutrients
17
Vitamins

Ingredients

1 teaspoon olive oil
1/2 teaspoon mustard seeds
1 sprig curry leaf (available at Indian stores, or substitute 1 tablespoon chopped cilantro)
1 clove garlic , chopped
1 tablespoon chopped ginger
1 teaspoon turmeric
12 ounces low or non-fat plain yogurt
1 1/2 pounds halibut fillets , cleaned
1 teaspoon cumin seeds
1 teaspoon coriander seeds

Cooking Instructions

For the crust:

1. Pre-heat oven 375ºF.

2. On a sheet tray or in a skillet, roast the cardamom pods, clove, cumin seeds and coriander seeds until fragrant.

3. Transfer to a spice grinder; blend. Sift, add salt and pepper to taste, and set aside spice mixture.

For the sauce:

4. In a pan, heat oil. Add mustard seeds and cook until they begin to crackle.

5. Add curry leaf, onion, garlic, and ginger. Cook until soft, stirring to prevent coloration.

6. Add turmeric, and cook for another 30 seconds, stirring continuously.

7. Stir in yogurt to combine. Add salt and pepper to taste.

8. Remove from heat and allow to cool to room temperature.

9. Place halibut fillets on a sheet tray; sprinkle tops with spice mixture.

10. Cook in oven for 7-10 minutes, or untill cooked through; remove from oven. Place fillets on center of plate, ladle yogurt sauce around and serve immediately.

Serving Size: 5 oz. fillet with yogurt sauce

Nutrition Information

Number of Servings: 4
Calories
258
Protein
40 g
Total Carbohydrate
12 g
Dietary Fiber
1 g
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar
7 g
Total Fat
5 g
Saturated Fat
1 g
Monounsaturated Fat
2 g
Polyunsaturated Fat
1 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
56 mg
Omega-3 Fatty Acid
1 g
Omega-6 Fatty Acid
0 g
Percent Calories from Protein
69 %
Percent Calories from Carbohydrate
18 %
Percent Calories from Fat
19 %
Vitamin A
315 IU
Vitamin B1- Thiamin
0 mg
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
10 mg
Vitamin B6
1 mg
Vitamin B12
2 mcg
Biotin
9 mcg
Vitamin C
4 mg
Vitamin D
340 IU
Folate
22 mcg
Vitamin E
2 IU
Vitamin K
1 mcg
Pantothenic Acid
1 mg
Calcium
215 mg
Iron
2 mg
Phosphorus
388 mg
Potassium
863 mg
Sodium
292 mg
Zinc
1 mg