Equipment
* optional
Ingredients
Garlicky Herb Yogurt
- 200 g greek yogurt, full-fat
- 1 garlic, grated or finely minced
- 10 g fresh dill, finely chopped
- 5 g fresh mint, finely chopped
- 15 ml lemon juice
- 2 g salt
Braised Fish
- 680 g cod fillets, thick-cut, skin removed
- 60 g unsalted butter, cubed
- 3 shallots, thinly sliced into rings
- 80 ml dry white wine
- 4 g sea salt
- black pepper, freshly cracked
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 341 kcal
- Protein
- 35 g
- Carbohydrates
- 12 g
- Fat
- 13 g
- Fiber
- 1 g
- Sugar
- 2 g
- Sodium
- 697 mg
- Saturated Fat
- 8 g
- Trans Fat
- 0 g
- Monounsaturated Fat
- 4 g
- Polyunsaturated Fat
- 1 g
- Cholesterol
- 108 mg
- Potassium
- 830 mg
- Calcium
- 98 mg
- Iron
- 1.3 mg
- Magnesium
- 64 mg
- Phosphorus
- 369 mg
- Zinc
- 0.9 mg
- Vitamin A
- 162 mcg
- Vitamin C
- 13 mg
- Vitamin D
- 1.5 mcg
- Vitamin E
- 1.5 mg
- Vitamin K
- 2 mcg
- Vitamin B6
- 0.5 mg
- Vitamin B12
- 1.6 mcg
- Thiamin
- 0.16 mg
- Riboflavin
- 0.14 mg
- Niacin
- 3.6 mg
- Folate
- 27 mcg
- Water
- 208 g
Sources: Aggregated Public Data, USDA FoodData Central
Method
Prepare the yogurt sauce first to allow flavors to meld. In a small bowl, whisk together the Greek yogurt, grated garlic, chopped dill, mint, lemon juice, and a pinch of salt. Set aside in the refrigerator or at room temperature.
Pat the cod fillets thoroughly dry with paper towels. Season both sides generously with salt and black pepper.
In a large skillet, melt half the butter (30g) over medium heat. Add the sliced shallots and sauté, stirring frequently, until they are softened and just beginning to turn golden, about 3-4 minutes.
Pour the white wine into the skillet to deglaze, scraping up any fond from the bottom. Add the remaining butter (30g) and let it melt into the sauce. Bring the liquid to a gentle simmer.
Nestle the seasoned cod fillets into the skillet among the shallots. Cover the pan with a tight-fitting lid. Reduce heat to low and simmer gently until the fish is opaque and flakes easily with a fork, approximately 6 to 8 minutes depending on thickness. Target an internal temperature of 55°C (130°F) for optimal texture, or 63°C (145°F) for FDA safety standards.
Transfer the cod fillets to plates. Spoon the buttery shallots and pan juices over the fish. Top each fillet with a generous dollop of the herbed yogurt sauce and serve immediately.
Chef's Notes
- Temperature Contrast: The magic of this dish is the interplay between the hot, buttery fish and the cold, acidic yogurt sauce. Do not heat the yogurt.
- Wine Selection: Use a crisp, dry white wine like Sauvignon Blanc or Pinot Grigio. Avoid oaked Chardonnays, which can make the sauce taste bitter.
- Handling Cod: Cod is extremely delicate once cooked. Use a wide fish spatula to lift it from the pan to prevent the fillets from breaking apart.
- Serving Suggestion: Serve with crusty bread or boiled baby potatoes to soak up the delicious butter-wine emulsion.
Storage
Refrigerator: 1 day — Fish is best eaten immediately. Texture degrades upon reheating.
Reheating: Gently warm in a covered skillet with a splash of water over low heat. Do not microwave.
Troubleshooting
Fish is dry or rubbery
Cause: Overcooked due to high heat or too much time
Fix: Break the fish into smaller chunks and mix heavily with the sauce to mask dryness.
Prevention: Check the fish at the 5-minute mark; it cooks very quickly, especially if fillets are thin.
Cultural Context
This dish draws inspiration from the Eastern Mediterranean coast, where seafood is often prepared simply with olive oil or butter and brightened with dairy and citrus. The technique of finishing warm fish with cool yogurt (often seen in Turkish or Greek cuisine) preserves the probiotics in the yogurt and creates a refreshing palate sensation.
