Any flaky white fish would be perfect in this recipe. You just want a mild, moist fish, which then will be encased in a crunchy coating, and a base for the flavorful, creamy and crunchy sauce. Serve this up with some steamed or sauteed green beans to round out the plate.
Tzatziki is one of the most classic Greek sauces, served with everything from pita (as a dip) and lamb to seafood. It's a refreshing mix of cucumber, garlic and yogurt, and then the options broaden. You can add any number of fresh herbs, such as dill, oregano, mint, parsley, even the fronds of fennel bulbs. You can swap out the garlic for shallots, or another member of the onion family. Olive oil is often added for a bit of richness, and there is usually some sort of acid, like lemon juice or vinegar, to give it a little kick. I added some chopped fennel to this version because I love its anise-y flavor. The amount of garlic is fairly light; add more if you wish.
Tzatziki is best eaten within a day of making it, as the mixture can start to become watery from the cucumbers.
Panko-Crusted Fish With Tzatziki
1 small cucumber
1/2 cup minced fennel
1/2 teaspoon kosher salt, plus more to taste
4 (6-ounce) filets tilapia, haddock, halibut or other mild, firm-fleshed white fish
Ground pepper to taste
2 eggs, beaten
1 1/2 cups panko bread crumbs
3 tablespoons minced fresh parsley
2 tablespoons olive oil
1 teaspoon chopped fresh mint
1 teaspoon chopped fresh oregano
2 teaspoons lemon juice
1/2 teaspoon finely minced garlic
1 1/2 cups plain Greek yogurt
Peel the cucumber. Slice in half lengthwise, and scrape out the seeds with a teaspoon. Grate the cucumber using the large holes on a box grater, or the grating blade in a food processor. Toss the cucumber with the fennel and salt, and place in a strainer over a bowl or in the sink.
Season the fish with salt and pepper. Place the egg and panko into two separate shallow bowls. Stir the parsley into the panko.
Heat the oil in a large skillet over medium high heat. Dunk each filet in the egg, so that it is well coated, then dredge each filet in the panko mixture. Place the coated filets in the hot oil and saute the fish for about 3 to 4 minutes on each side, until cooked through and golden brown. Transfer the fish to a paper towel-lined plate.
Use your hands to squeeze the cucumber mixture to press out any extra liquid, then place in a medium bowl. Add the mint, oregano, lemon juice, garlic and yogurt. Stir well, and add pepper and any additional salt as needed (remember the cucumbers and fennel were salted at the beginning).
Serve the fish hot, with a spoonful of tzatziki on the side.
Makes 4 servings.
Nutrition information: Each serving contains approximately 427 calories, 45 g protein, 13 g fat, 29 g carbohydrate (5 g sugar), 196 mg cholesterol, 473 mg sodium and 2 g fiber.
Carbohydrate choices: 2.
Food on 08/16/2017