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5.0 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
5 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 chopped fresh mint, divided
  • 1/2 teaspoon minced fresh garlic
  • 1/4 teaspoon crushed red pepper flakes (optional-- adds spice)
  • 4 medium, thin white fish fillets - tilapia, trout, or red snapper (about 1 lb.)
  • 1/3 cup flour (for gluten free substitute King Arthur gluten free multi-purpose flour)
  • 1/2 cup grapeseed or olive oil (I prefer grapeseed for frying)
  • 1-2 teaspoons paprika
  • salt and pepper
  • 4 sprigs of mint for garnish (optional)

Instructions

    Cup of Yum
  1. 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.
  2. 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.
  3. Dredge the fillets in flour or gluten free flour, making sure the fillets are evenly and completely coated with a thin layer of flour.
  4. Sprinkle the fillets on both sides with paprika.
  5. 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.
  6. 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.
  7. 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.

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 (17%) Sugar 1g (2%) Vitamin A 405IU (8%) Vitamin C 0.4mg (0%) Calcium 70mg (7%) Iron 1.6mg (9%)

Nutrition Facts

Serving: 4servings

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.