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Photo: Randy Mayor; Styling: Kellie Gerber Kelley Photo by: Photo: Randy Mayor; Styling: Kellie Gerber Kelley

Halibut with Spicy Mint-Cilantro Chutney

Traditional Indian cuisine provides the theme for this speedy menu. A fiery sauce accompanies fish that's coated in a fragrant spice blend.

Cooking Light NOVEMBER 2009

  • Yield: 4 servings (serving size: 1 fillet and 1/4 cup chutney)
  • Prep time: 30 Minutes

Ingredients

  • 1 serrano pepper, halved
  • 1/2 cup fresh cilantro leaves
  • 1/2 cup chopped green onions
  • 1/4 cup 2% Greek-style yogurt (such as Fage)
  • 4 teaspoons 1/3-less-fat cream cheese
  • 1 1/2 teaspoons fresh lemon juice
  • 1/2 teaspoon minced peeled fresh ginger
  • 1/8 teaspoon salt
  • 1/8 teaspoon sugar
  • 1/8 teaspoon cumin seeds
  • 1 garlic clove, crushed
  • 2 tablespoons chopped fresh mint
  • 1/2 teaspoon garam masala
  • 1/4 teaspoon salt
  • 4 (6-ounce) skinless halibut fillets
  • 1 tablespoon canola oil
  • 1 tablespoon butter

Preparation

1. Remove seeds from half of serrano pepper; leave seeds in other half of pepper. Place both pepper halves in a mini food processor; pulse 5 times or until minced. Add cilantro and next 9 ingredients (through garlic); process until smooth. Stir in mint.

2. Heat a large nonstick skillet over medium-high heat. Combine garam masala and 1/4 teaspoon salt; sprinkle evenly over fish. Add oil and butter to pan; swirl until butter melts. Add fish to pan; cook 3 minutes on each side or until desired degree of doneness. Serve chutney with fish.

Note:

If you're wary of spicy-hot food, remove and discard all the seeds and membranes from the serrano.

Nutritional Information

Amount per serving
  • Calories: 286
  • Fat: 11.6g
  • Saturated fat: 3.4g
  • Monounsaturated fat: 4.4g
  • Polyunsaturated fat: 2.5g
  • Protein: 37.9g
  • Carbohydrate: 5.6g
  • Fiber: 1.1g
  • Cholesterol: 66mg
  • Iron: 2.1mg
  • Sodium: 362mg
  • Calcium: 123mg
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