Health & Food

Greek Style Grilled Fish with Cucumber Mint Yogurt (Clean Eating)

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I’ll tell you what, I’ve been pretty happy with the turnout of the Clean Eating Magazine recipes I’ve been making this season.  Last year I was sort of disappointed, but this year I’ve been pleasantly surprised.  Maybe it’s because (I’ll be honest…) I’ve been making some modifications so they aren’t so bland. Yes, this typically means more salt, but trust me I don’t add much more, just enough to bring out some more flavors.

Since we’ve got mint still growing in our garden, literally out of control, I thought this recipe was perfect.  The cucumber mint yogurt sauce would probably go well with many other lean proteins, so I’m glad I have this recipe for those times when we just need a simple sauce to pair with a protein that needs some excitement!

Greek-Style Grilled Fish with Cucumber Mint Yogurt

Modified Slightly From: Clean Eating Magazine, June 2013

Serves: 4

Ingredients

4 5-ounce cod fillets

1/4 cup 0% plain Greek yogurt **

3 Tbsp. finely chopped English cucumber

1 Tbsp. finely chopped fresh mint (we used homegrown!)

1/2 green onion, finely chopped **

Olive oil, as needed

1/2 tsp. dried oregano

1/4 tsp. plus 1/8 tsp sea salt, divided

1/4 tsp fresh ground black pepper

Directions

  1.  Heat an outdoor grill or indoor grill pan to high and lightly brush grate or pan with oil.  Sprinkle both sides of cod with oregano, 1/4 tsp. salt and pepper and grill for 3 minutes per side, until barely opaque in center.
  2.  Meanwhile, in a small bowl, combine yogurt, cucumber, mint, onion and remaining 1/4 tsp. salt.  Serve with cod.

 **NOTE:  If you are following a low FODMAPs diet you will probably be fine with the small amount of lactose in the Greek yogurt (especially when it’s divided by four!).  Also, be sure to use the green portion of the green onion, instead of the bulb (the green portion is low fodmaps).  Or you could just omit the green onion, but I enjoyed the added flavor, personally.We served our fish with spinach, because it was pretty and it paired nicely (spinach with a dash of balsamic vinaigrette, that is).  Believe it or not, Nick (the ultimate yogurt-hater) enjoyed this cucumber mint yogurt sauce.  Quite honestly this recipe was one that I can see myself making again and again.  We actually used frozen cod that had been thawed overnight and blotted with a paper towel to get rid of the excess moisture.  It was delectable!

Estimated Nutrition Facts
Source: CalorieCount.com

Nutrition Highlights: Under 150 calories, low fat (although you’re still getting ~260 mg omega-3 fats, out of the recommended ~500 mg/day), excellent source of protein

Well I hope everyone has a nice Tuesday.  I’ll be at work messing around in the kitchen a bit, experimenting with some recipes to share with team members this weekend for a Heart Walk event I’m hosting in the break room.  I want to make something healthy, yet tasty, so they truly understand how delicious healthy food can be.

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