|Nutrition Facts (per serving)|
|Amount per serving|
|% Daily Value*|
|Total Fat 6g||7%|
|Saturated Fat 1g||5%|
|Total Carbohydrate 6g||2%|
|Dietary Fiber 1g||5%|
|Total Sugars 3g|
|Vitamin C 13mg||67%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
Marinating fish in yogurt gives it a little bit of tang. The yogurt really prevents the fish from drying out, which is a common worry when making fish at home. There are great flavors from the seasonings, lemon, garlic, oregano, cumin, and a bit of allspice. Marinate the fish for up to an hour in the fridge if you have the time. If not, the whole thing comes together in 15 minutes if that’s all the time you have. This recipe calls for perch, but you can use any tender, flaky, mild white fish (see note).
Serve this with any greens, a Greek salad, grilled vegetables, or an orzo salad.
1 cup plain Greek yogurt
Finely grated zest of 1 lemon
1 tablespoon lemon juice
1 tablespoon finely minced garlic
3 tablespoons fresh oregano leaves
1 teaspoon ground cumin
1/4 teaspoon ground allspice
1/2 teaspoon coarse or kosher salt, plus more to taste
1/2 teaspoon freshly ground black pepper, plus more to taste
1 1/2 pounds perch fillets (see Recipe Tip)
1 tablespoon olive oil
8 scallions, trimmed and sliced, both white and green parts
Gather the ingredients.
In a shallow baking dish or zip-top bag, combine the lemon zest and juice with the yogurt, garlic, oregano, cumin, allspice, salt, and pepper. Place the fish fillets in the marinade, cover with plastic wrap, and place in the fridge for an hour, if possible.
Preheat the oven to 450 F. Heat a large ovenproof skillet over medium-high heat and add the oil and the scallions. Sauté the scallions for 1 minute, then shove them to one side and add the fish fillets.
Season the fish with salt and pepper, then transfer the skillet to the oven. Bake for about 10 minutes, until the fish flakes easily.
Serve the fish with the scallion oil spooned over and enjoy.
- Perch is a mild fish with a gentle sweetness that is especially tender and flaky when it is small. It is often fairly inexpensive. You could use any mild white fish for this recipe such as cod, flounder, or halibut.
Fish and Kids: Making fish for a family that includes kids can be very, very tricky. And the truth is, you don’t ever know for sure what’s going to appeal since the landscape changes. But just keep trying and change things up. One of the best tips for getting kids to eat new foods is to put it out when they are HUNGRY. Some kids will try new foods (and be pleasantly surprised) because they are so hungry.
What the Kids Can Do: The kids can measure the herbs and spices and if they are old enough, slice the scallions. You might think about a kid-safe knife if your kid is into being in the kitchen with you. A knife of one’s own does wonders in terms of inspiring little sous chefs.