Crispy Tilapia Fillets with Fennel-Mint Tzatziki |
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Prep Time: 35 Minutes Cook Time: 10 Minutes |
Ready In: 45 Minutes Servings: 4 |
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The product: Rich yogurt with great flavor. The payoff: No need to drain regular yogurt. Ingredients:
1 cup finely diced fennel bulb plus 1 tablespoon chopped fennel fronds |
3/4 cup whole-milk greek-style yogurt |
1 1/2 tablespoons chopped fresh mint |
1 teaspoon white balsamic vinegar |
4 tablespoons extra-virgin olive oil, divided |
4 large tilapia fillets |
1 teaspoon fennel seeds, finely ground |
1 large egg white, beaten until frothy |
2 cups (about) panko (japanese breadcrumbs) or fresh breadcrumbs |
Directions:
1. Place fennel bulb and fronds in small bowl. Sprinkle lightly with salt; toss. Let stand 10 minutes. Mix in yogurt, mint, vinegar, and 1 tablespoon oil. Season with salt and pepper.
2. Sprinkle 1 side of each fillet with ground fennel, salt, and pepper. Brush with egg white; coat with panko. Turn over; repeat with seasoning, egg, and panko.
3. Heat 3 tablespoons oil in large nonstick skillet over medium-high heat. Add fish. Cook until opaque in center, about 2 minutes per side. Serve with tzatziki.
4. Per serving: 432 calories, 19 g fat, 2 g fiber Nutritional analysis provided by Bon Appétit
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