SAUTEED PARMESAN FISH FILLETS AND YOGURT SAUCE

Sauteed Parmesan Fish Fillets and Yogurt Sauce image

Provided by Oolala

Categories Catfish

Time 35m

Yield 4 serving(s)

Number Of Ingredients 10

4 fish fillets
1/2 lemon
4 tablespoons cornmeal
4 tablespoons parmesan cheese
2 tablespoons olive oil
1 lemon, cut into wedges, to garnish (optional)
1 cup nonfat plain yogurt
2 tablespoons white prepared horseradish
2 teaspoons mustard, your preference
2 teaspoons chopped dill

Steps:

Sprinkle fish with juice of 1/2 lemon and let it marinate for 20 minutes.
Coat fish in a combination of the corn meal and parmesan cheese.
Blend sauce ingredients in a small bowl to serve along with the fish and set aside.
In a non-stick skillet, add the oil and fry the fish on medium heat.
Brown the fish for about 5 minutes per side and remove.
Serve the sauce over the fish and garnish with lemon wedges.

Nutrition Facts : Calories 340.1, Fat 10.3, SaturatedFat 2.2, Cholesterol 104.6, Sodium 318.8, Carbohydrate 13.3, Fiber 1.5, Sugar 5.5, Protein 47.5