MAKE IT TONIGHT!

Dif­fer­ent cul­tures have their own ver­sions of cu­cum­ber yo­gurt sauce, and if you like tzatziki, it’s worth re­search­ing

The Hamilton Spectator - - GO - KATIE WORK­MAN

Any flaky white fish would be per­fect in this recipe.

You just want a mild, moist fish, which then will be en­cased in a crunchy coat­ing, and a base for the flavour­ful, creamy and crunchy sauce. Serve this up with some steamed or sautéed green beans to round out the plate.

Tzatziki is one of the most clas­sic Greek sauces, served with every­thing from pita (as a dip) to lamb to seafood. It’s a re­fresh­ing mix of cu­cum­ber, gar­lic and yo­gurt, and then the op­tions broaden. You can add any num­ber of fresh herbs, such as dill, oregano, mint, pars­ley, even the fronds of fen­nel bulbs. You can swap out the gar­lic for shal­lots, or an­other mem­ber of the onion fam­ily.

Olive oil is of­ten added for a bit of rich­ness, and there is usu­ally some sort of acid, like lemon juice or vine­gar, to give it a lit­tle kick. I added some chopped fen­nel be­cause I love its anise-y flavour. The amount of gar­lic is fairly light; add more if you wish.

Dif­fer­ent cul­tures have their ver­sions of cu­cum­ber yo­gurt sauce, and if you like tzatziki, it’s worth dig­ging in deeper. And if you like tzatziki as much as I do, you may want to make ex­tra to serve up with pita chips the next day, or per­haps dol­lop it on a piece of grilled chicken or a chop. Left­over roasted meat thinly sliced and piled into a pita with tzatziki makes a great makeshift gyro.

Tzatziki is best eaten within a day of making it, as the mix­ture can start to be­come wa­tery from the cu­cum­bers.

Panko-crusted Fish with Tzatziki MAKES 4 SERV­INGS

1 small cu­cum­ber ½ cup minced fen­nel ½ tea­spoon kosher salt, plus more to taste 4 (6-ounce) fil­lets bar­ra­mundi, tilapia, had­dock, hal­ibut or other mild, firm-fleshed white fish Freshly ground pep­per to taste 2 eggs, beaten 1½ cups panko bread crumbs 3 ta­ble­spoons minced fresh pars­ley 2 tbsp olive oil 1 tsp chopped fresh mint 1 tsp chopped fresh oregano 2 tsp lemon juice ½ tsp finely minced gar­lic 1½ cups plain Greek yo­gurt

Start to fin­ish: 45 min­utes Peel the cu­cum­ber. Slice in half length­wise, and scrape out the seeds with a tea­spoon. Grate the cu­cum­ber us­ing the large holes on a box grater, or the grat­ing blade in a food pro­ces­sor. Toss the cu­cum­ber with the fen­nel and salt, and place in a strainer over a bowl or in the sink.

Sea­son the fish with salt and pep­per. Place the egg and panko into two sep­a­rate shal­low bowls. Stir the pars­ley into the panko.

Heat the oil in a large skil­let over medium high heat. Dunk each fil­let in the egg, so that is it well coated, then dredge each fil­let in the panko mix­ture.

Place the coated fil­lets in the hot oil and sauté the fish for about three to four min­utes on each side, un­til cooked through and golden brown. Trans­fer the fish to a pa­per tow­ellined plate.

Use your hands to squeeze the cu­cum­ber mix­ture to press out any ex­tra liq­uid, then place in a medium bowl. Add the mint, oregano, lemon juice, gar­lic and yo­gurt. Stir well, and add pep­per and any ad­di­tional salt as needed (re­mem­ber the cu­cum­bers and fen­nel were salted at the be­gin­ning).

Serve the fish hot, with a spoon­ful of tzatziki on the side.

Per serv­ing: 427 calo­ries (117 from fat); 13 grams fat (3 g sat­u­rated; 0 g trans fats); 196 mil­ligrams choles­terol; 473 mg sodium; 29 g car­bo­hy­drate; 2 g fi­bre; 5 g sugar; 45 g protein.

LAURA AGRA, THE AS­SO­CI­ATED PRESS

Tzatziki is one of the most clas­sic Greek sauces, served with every­thing from pita (as a dip) to lamb to seafood.

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