This recipe is safe for Coumadin (warfarin) users.
Avoid this recipe if you are lactose intolerant.
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
This recipe is safe for those who are sensitive to gluten. Check for modified food starch in yogurt.
"Those herbs which perfume the air most delightfully, not passed by as the rest, but, being trodden upon and crushed, are three; that is, burnet, wild thyme and watermints. Therefore, you are to set whole alleys of them, to have the pleasure when you walk or tread."
-Francis Bacon, Lord Chancellor
This sauce hits all the right notes. It's rich and creamy with a sweet and buttery flavor and just a bit of tartness from the vinegar. You can use this sauce on almost any food that has a lot of flavor of its own such as fish, pork or roast chicken. It's fantastic on asparagus.
Yogurt, like most dairy products now, contains a various amounts of fat. There is non-fat (0% fat), low-fat (usually 2% fat) and plain or whole milk yogurt (4% fat).
Yogurt is made by fermenting a milk with bacteria (a lactobacillus and a streptococcus species). These bacteria are happy to oblige in helping make the yogurt and are not dangerous to humans – in fact, it can aid with digestion.
4 ounces whole milk yogurt = 68 calories, 4 fat, 2g sat fat, <1g mono fat, 4g protein, 5g carbohydrates, 52mg sodium, 15mg cholesterol
4 ounces low-fat yogurt = 71 calories, 4g fat, 1g sat fat, <1g mono fat, 6g protein, 8g carbohydrates, 80mg sodium, 7mg cholesterol
4 ounces non-fat yogurt = 63 calories, 0g fat, 0g sat fat, 0g mono fat, 6g protein, 9g carbohydrates, 86mg sodium, 2mg cholesterol
Servings = 2 | Serving size =4 ounces fish with sauce
Cooking Time = 30 Minutes
This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.
Cooked filets will keep in the refrigerator overnight - keep the sauce separate. Reheat gently, separately, then top the reheated fish with the sauce.
|4 tsp||extra virgin olive oil (divided)|
|1 tsp||white wine vinegar|
|2 tsp||coarse ground mustard|
|1/4 tsp||fresh thyme leaves (minced)|
|1 Tbsp||non fat yogurt|
|1 tsp||pure maple syrup|
|fresh ground black pepper (to taste)|
|1 tsp||unsalted butter (softened)|
|2 4 ounce||halibut filets|
Place 3 teaspoons olive oil of the olive oil in a glass bowl with the vinegar, mustard, salt, thyme, yogurt, maple syrup, pepper and butter. Whisk together until smooth.
Place a large skillet over high heat. Add 1 teaspoon olive oil in the pan and heat until almost smoking. Add the halibut filets skin side down. Cook for about 8 minutes and turn. Cook for another 4 – 6 minutes until cooked through.
While the fish is cooking heat the sauce in a small sauce pan. Do not let boil. Alternatively, heat in the microwave in 20 second cycles stirring between each.
Serve the fish topped with the sauce.
Serving size = 4 ounces fish with sauce
Servings = 2
Amount Per Serving
|Calories 237||Calories from Fat 122|
|% Daily Value|
|Total Fat 14g||21%|
|Saturated Fat 3g||14%|
|Monounsaturated Fat 8g|
|Trans Fat 0g|
|Total Carbohydrates 3g||1%|
|Dietary Fiber 0g||1%|
|Vitamin A 5%||Vitamin C 0%|
|Calcium 7%||Iron 6%|
|Vitamin K 6 mcg||Potassium 539 mg|
|Magnesium 98 mg|