Greek-Style Grilled Fish with Cucumber Mint Yogurt

Grilled oregano-kissed cod fillets are paired with a classic tzatziki sauce for a fresh and tasty meal with just 134 calories per serving. Serve fish on a bed of greens if you have some on hand.

Photo: Maya Visnyei

By Nancy S. Hughes

Serves: 4
Hands-on time: 10 minutes
Total time: 20 minutes

INGREDIENTS:

• 4 5-oz cod fillets
• 1/4 cup 2% plain Greek yogurt
• 3 tbsp finely chopped English cucumber
• 1 tbsp finely chopped fresh mint leaves
• 1/2 green onion, finely chopped

PANTRY STAPLES:

• High-heat cooking oil (such as sunflower, safflower or grape seed 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

INSTRUCTIONS:

1. Heat an outdoor grill or 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 1/8 tsp salt. Serve with cod.

Nutrients per serving (1 piece grilled fish and 2 tbsp yogurt mixture): Calories: 134, Total Fat: 1.5 g, Sat. Fat: 0.5 g, Monounsaturated Fat: 0.5 g, Polyunsaturated Fat: 0.5 g, Carbs: 3 g, Fiber: 1 g, Sugars: 1 g, Protein: 27 g, Sodium: 203 mg, Cholesterol: 61 mg

Probiotic Power:
Get your probiotics! Yogurt contains “good” bacteria, which have been shown to help keep the balance of bacteria in your gut healthy while supporting your immune system
.