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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
Avoid this recipe if you are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is NOT safe for those who are sensitive to gluten.

 

"The shelf life of the modern hardback writer is somewhere between the milk and the yogurt."
-John Mortimer, Author

The refrigerator light goes on...

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.

Cilantro

Cilantro is also called Chinese parsley in the US , but is known as coriander in most other English speaking countries. A lot of cuisines use the leaves as well as the seeds (both whole and ground). Fresh cilantro is now as common as parsley in most markets.

I find that the stems have as much flavor as the leaves. I generally use the leaves without stems in a recipe where the cilantro both adds flavor to the dish and is also garnish. I use the stems when a sauce will be pureed, because they will add flavor without affecting the texture.

All fresh herbs will last longer when they are kept moist. If the cilantro is wilted at all, don't buy it. To store fresh cilantro, rinse the leaves well and then trim the bottom of the stems. Place the bunch in a glass or small vase, as you would with flowers, and then place the bouquet in the back of the fridge. Wrapping the rinsed cilantro in a paper towel and placing the bundle in a plastic bag before putting in the refrigerator works as well.


 

Indian Spiced Whitefish with Cilantro Yogurt - Low Sodium Version



Servings = 4 | Serving size =6 ounces fish with sauce

Cooking Time = 60 Minutes

This recipe can be multiplied by 2, 3, 4, 5.

This recipe can be divisible by 2.

This recipe makes great leftovers for sandwiches.

Serve with Spiced Snap Peas or Herbed Zucchini or Green Beans with Red Onion or Roasted Cauliflower or Roasted Cauliflower - Low Sodium Version or Yellow Squash and Onions or Zucchini Salad

2 small acorn squash (halved and seeded)
1/2 cup non-fat yogurt
1 small shallot (finely minced)
1/3 cup cilantro leaves (coarsely chopped)
1/2 tsp sugar
1/8 tsp salt
fresh ground black pepper (to taste)
1/2 lime (juiced)
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
1/4 tsp salt
2 Tbsp olive oil
4 6-ounce whitefish filets (cod, halibut, perch, flounder, drum)
1/2 cup shelled pistachio nuts
1/2 low sodium chicken or vegetable broth

Preheat the oven to 325°F. Place the acorn squash in a large skillet cut side down. Put the pan in the oven and roast the squash for about 40 minutes.

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.

Nutrition Facts

Serving size = 6 ounces fish with sauce

Servings = 4

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Amount Per Serving

Calories 405 Calories from Fat 133
  % Daily Value
Total Fat 15g 24%
    Saturated Fat 2g 11%
    Monounsaturated Fat 9g  
    Trans Fat 0g  
Cholesterol 73mg 24%
Sodium 351mg 15%
Total Carbohydrates 33g 11%
    Dietary Fiber 6g 23%
    Sugars 4g  
Protein 38g  
Vitamin A 33% Vitamin C 52%
Calcium 19% Iron 21%
Vitamin K 10 mcg Potassium 1797 mg
Magnesium 156 mg