5 from 6 votes
Crispy Fish with Greek Yogurt Mint Sauce
Pan fried crispy fish with cool, creamy Greek yogurt and buttermilk sauce with fresh mint, garlic, and chili flakes. Kosher, Dairy
Prep Time
5 mins
Cook Time
10 mins
Total Time
15 mins
Servings:
4
servings
Calories:
262 kcal
Course:
Main Course
Cuisine:
Mediterranean
Ingredients
- 1/2 cup Greek yogurt (nonfat or lowfat okay)
- 1/3 cup buttermilk (lowfat okay)
- 3 tablespoons mint fresh, chopped, divided
- 1/2 teaspoon garlic minced, fresh
- 1/4 teaspoon red pepper flakes optional-- adds spice, crushed
- 4 tilapia fillet about 1 lb, medium, thin fillets; or trout or red snapper
- 1/3 cup flour (for gluten free substitute King Arthur gluten free multi-purpose flour)
- 1/2 cup grapeseed oil I prefer grapeseed for frying, or olive oil
- 1-2 teaspoons paprika
- salt
- black pepper
- mint optional, 4 sprigs for garnish
Instructions
- In a small mixing bowl, combine Greek yogurt, buttermilk, 1 1/2 tbsp chopped fresh mint, garlic, and red pepper flakes. Whisk together, season with salt to taste. Set in the refrigerator to chill while you prepare the fish.
- Rinse your fish fillets in cold water and pat dry with paper towels. Sprinkle each fillet on the front and back lightly with salt and pepper.
- Dredge the fillets in flour or gluten free flour, making sure the fillets are evenly and completely coated with a thin layer of flour.
- Sprinkle the fillets on both sides with paprika.
- Heat oil in a skillet over medium till hot enough for frying. Add fillets to the skillet. If the oil is at the correct temperature, it should bubble and sizzle evenly—no splatters or popping. Do not crowd the pan, this will drop the oil temperature and make it more difficult to turn the fish. You may need to fry in batches to keep from crowding the pan.
- Fry the fish for about 3 minutes on each side, till the coating is golden brown on both sides and the fish is cooked through.
- Set the fried fish fillets on a double layer of paper towels to drain. Serve warm fish fillets topped with the cool, creamy Greek yogurt mint sauce. Garnish each fillet with a bit of chopped fresh mint. Place a sprig of fresh mint on each plate, if desired.
Cup of Yum
Nutrition Information
Calories
262kcal
(13%)
Carbohydrates
10g
(3%)
Protein
38g
(76%)
Fat
7g
(11%)
Saturated Fat
1g
(5%)
Cholesterol
88mg
(29%)
Sodium
121mg
(5%)
Potassium
599mg
(13%)
Sugar
1g
(2%)
Vitamin A
405IU
(8%)
Vitamin C
0.4mg
(0%)
Calcium
70mg
(7%)
Iron
1.6mg
(9%)
Nutrition Facts
Serving: 4 servings
Amount Per Serving
Calories 262
% Daily Value*
| Calories | 262kcal | 13% |
| Carbohydrates | 10g | 3% |
| Protein | 38g | 76% |
| Fat | 7g | 11% |
| Saturated Fat | 1g | 5% |
| Cholesterol | 88mg | 29% |
| Sodium | 121mg | 5% |
| Potassium | 599mg | 13% |
| Sugar | 1g | 2% |
| Vitamin A | 405IU | 8% |
| Vitamin C | 0.4mg | 0% |
| Calcium | 70mg | 7% |
| Iron | 1.6mg | 9% |
* Percent Daily Values are based on a 2,000 calorie diet.