Indian-Spiced Sturgeon with Mint Yogurt Sauce

Vegetarian
Gluten Free
Health score
2%
Indian-Spiced Sturgeon with Mint Yogurt Sauce
45 min.
6
52kcal

Suggestions


Embark on a culinary journey with our Indian-Spiced Sturgeon with Mint Yogurt Sauce, a delightful dish that perfectly marries robust flavors with healthy ingredients. Ideal for those looking to elevate their dining experience, this recipe is not only vegetarian and gluten-free, but it also promises to tantalize your taste buds with a burst of Indian spices.

Imagine the aromatic blend of fennel seeds, ginger, and earthy spices enveloping tender sturgeon as it grills to perfection. Each bite offers a symphony of flavor, complemented beautifully by a refreshing mint yogurt sauce that adds a cool touch to the dish. This zesty sauce, made with fresh mint and a hint of lemon zest, perfectly balances the spiced fish, creating a delightful harmony that will impress both family and friends.

Ready in just 45 minutes, our Indian-Spiced Sturgeon is not only a quick culinary endeavor but also a healthy option, boasting only 52 calories per serving. Whether you’re planning a casual family meal or a more sophisticated gathering, this dish serves as an impressive side that will elevate any menu. Fire up your grill and let the intoxicating aromas envelop your kitchen as you create this deliciously unique masterpiece. Your taste buds will thank you!

Ingredients

  • 0.3 teaspoon pepper black
  • 0.1 teaspoon cayenne to taste
  • teaspoon fennel seeds toasted
  • teaspoon ginger fresh minced peeled
  • tablespoons mint leaves fresh finely chopped
  •  garlic clove minced
  • 0.5 teaspoon ground coriander 
  • 0.5 teaspoon ground cumin 
  • 0.5 teaspoon lemon zest fresh finely grated
  • 16 oz yogurt plain
  • teaspoon salt 
  • 0.3 teaspoon turmeric 

Equipment

  • whisk
  • baking pan
  • grill
  • grill pan

Directions

  1. Finely grind fennel seeds in grinder.
  2. Whisk together fennel and 1 cup yogurt with garlic, ginger, cumin, coriander, black pepper, turmeric, cayenne, and 1/2 teaspoon salt. Coat fish with yogurt mixture and marinate in a shallow baking dish, covered and chilled, 1 hour.
  3. While fish is marinating, whisk together remaining cup yogurt, mint, zest, and remaining 1/2 teaspoon salt to make sauce.
  4. Prepare grill for cooking. If using a charcoal grill, open vents on bottom of grill, then light charcoal. Charcoal is medium-hot when you can hold your hand 5 inches above rack for 3 to 4 seconds. If using a gas grill, preheat burners on high, covered, 10 minutes, then reduce heat to moderate.
  5. Lift fish out of marinade, letting excess drip off (discard marinade), and grill fish, covered only if using a gas grill, on lightly oiled grill rack, turning over once, until just cooked through, about 12 minutes total. (If using halibut, grill skin sides down first and grill, turning once, 8 to 9 minutes total.)
  6. Serve fish with sauce.
  7. If you aren't able to grill outdoors, sturgeon can be grilled in a well-seasoned large ridged grill pan (without crowding) over moderately high heat, turning once, until just cooked through, about 12 minutes total. (Halibut will take 8 to 9 minutes total.)

Nutrition Facts

Calories52kcal
Protein21.51%
Fat44.02%
Carbs34.47%

Properties

Glycemic Index
23
Glycemic Load
0.74
Inflammation Score
-6
Nutrition Score
3.1000000057013%

Flavonoids

Eriodictyol
0.77mg
Hesperetin
0.25mg
Apigenin
0.13mg
Luteolin
0.32mg
Myricetin
0.01mg
Quercetin
0.01mg

Nutrients percent of daily need

Calories:51.86kcal
2.59%
Fat:2.62g
4.03%
Saturated Fat:1.6g
10.02%
Carbohydrates:4.62g
1.54%
Net Carbohydrates:4.11g
1.5%
Sugar:3.55g
3.95%
Cholesterol:9.83mg
3.28%
Sodium:423.96mg
18.43%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.88g
5.76%
Calcium:106.27mg
10.63%
Phosphorus:78.16mg
7.82%
Vitamin B2:0.12mg
6.93%
Vitamin B12:0.28µg
4.66%
Manganese:0.09mg
4.55%
Potassium:149.93mg
4.28%
Vitamin A:201.53IU
4.03%
Magnesium:14.19mg
3.55%
Zinc:0.52mg
3.44%
Vitamin B5:0.31mg
3.08%
Selenium:1.8µg
2.58%
Iron:0.43mg
2.36%
Vitamin C:1.73mg
2.1%
Folate:8.32µg
2.08%
Fiber:0.5g
2.02%
Vitamin B6:0.04mg
1.97%
Vitamin B1:0.03mg
1.89%
Copper:0.03mg
1.31%
Source:Epicurious