Pan-Fried Tilapia With Herbed Yogurt Sauce

Pan-Fried Tilapia With Herbed Yogurt Sauce 580 Author: Canadian Living Credits: Pan-Fried Tilapia With Herbed Yogurt Sauce 580

Treat delicate white fish, such as tilapia or pickerel as simply as possible, such as pan-frying with salt and pepper, and serve with steamed vegetables. This yogurt sauce complements the fish extremely well but it is also great with curries.
Cost: $4.72/serving

  • Portion size 4 servings
  • Credits : Canadian Living Magazine: October 2011

Ingredients

  • 3/4 cups Balkan-style 0% yogurt
  • 1/4 cup chopped fresh cilantro
  • 2 green onions finely chopped
  • 2 teaspoons grated lime zest
  • 2 teaspoons lime juice
  • 4 pieces (each 4 oz/115 g) tilapia fillets
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 1/2 cup all-purpose flour
  • 2 tablespoons extra-virgin olive oil
  • 2 tablespoons unsalted butter

Method

In small bowl, mix together yogurt, cilantro, green onions, lime zest and lime juice. Set aside.

Sprinkle both sides of fish with salt and pepper; coat in flour. In large skillet, heat oil and butter over medium-high heat; fry fish, turning once, until golden and fish flakes easily when tested, 4 to 5 minutes. Serve with yogurt sauce.

Nutritional facts Per serving: about

  • Sodium 381 mg
  • Protein 26 g
  • Calories 259.0
  • Total fat 15 g
  • Potassium 490 mg
  • Cholesterol 73 mg
  • Saturated fat 5 g
  • Total carbohydrate 7 g

%RDI

  • Iron 8.0
  • Fibre 0.0
  • Folate 19.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 9.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 7.0
  • Vitamin C 7.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Pan-Fried Tilapia With Herbed Yogurt Sauce

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