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- 1 tablespoon olive oil
- 1 large onion, diced
- 2 pounds cod fish
- ½ cup low-sodium beef broth
- ½ teaspoon kosher salt
- ½ teaspoon black pepper
- 2 tablespoons fresh lemon juice
- 1 teaspoon paprika
- 1 cup Plain Mountain High Yoghurt
- 1 tablespoon cornstarch
- 2 tablespoons capers, drained
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In a medium sauté pan, heat oil over medium heat. Add onions and sauté for 5 minutes. Add fish and cook for about 10 minutes, turning fish after the first 5 minutes, until fish is firm to the touch and opaque throughout. Transfer fish to a serving dish. Set aside and keep warm.
Add broth, salt, pepper, lemon juice, paprika, yoghurt, and corn starch to the pan. Whisk to combine and cook for about 2 minutes or until thickened. Stir in capers. Pour sauce over fish and serve.
Makes 4 servings.
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| Calories - 300 |
| Total Fat - 7g |
| Cholesterol - 90mg |
| Potassium - 1133mg |
| Sodium - 572mg |
| Total Carbohydrates - 12g |
| Protein - 45g |
| Fiber - 1g |
| Calcium - 15% |
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Serving size: 1 cod fillet
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*Note: All nutritional data calculated using Original Style Mountain High Yoghurt, unless otherwise indicated in ingredient list. To lower fat and calorie totals, use Lowfat or Fat Free Mountain High Yoghurt.
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