Pan-Fried Tilapia With Herbed Yogurt Sauce
Pan-Fried Tilapia With Herbed Yogurt Sauce
Photography by Yvonne Duivenvoorden
This recipe makes 4 servings
Nutritional Info |
|
|---|---|
| Per serving: about | - |
| cal | 259259 cal |
| pro | 26 g26g pro |
| total fat | 15 g15g total fat |
| sat. fat | 5 g5g sat. fat |
| carb | 7 g7g carb |
| fibre | 1 g1g fibre |
| chol | 73 mg73mg chol |
| sodium | 381 mg381mg sodium |
| potassium | 490 mg490mg potassium |
| % RDI: | - |
| calcium | 99 calcium |
| iron | 88 iron |
| vit A | 77 vit A |
| vit C | 77 vit C |
| folate | 1919 folate |
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.
Ingredients
- 3/4 cup Balkan-style 0% yogurt 3/4 cup Balkan-style 0% yogurt
- 1/4 cup chopped fresh cilantro 1/4 cup chopped fresh cilantro
- 2 green onions , finely chopped2 green onions, finely chopped
- 2 tsp grated lime zest 2 tsp grated lime zest
- 2 tsp lime juice 2 tsp lime juice
- 4 pieces (each 4 oz/115 g) tilapia fillets 4 pieces (each 4 oz/115 g) tilapia fillets
- 1/2 tsp salt 1/2 tsp salt
- 1/2 tsp pepper 1/2 tsp pepper
- 1/2 cup all-purpose flour 1/2 cup all-purpose flour
- 2 tbsp extra-virgin olive oil 2 tbsp extra-virgin olive oil
- 2 tbsp unsalted butter 2 tbsp unsalted butter
Preparation
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.
Source : Canadian Living Magazine: October 2011
- Keywords : Dinner; Fall; Skillet; Yogurt; Green onions; Limes; Tilapia; Flour; 300 calories;
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