Tilapia and Fennel-Yogurt Sauce

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Tilapia and Fennel-Yogurt Sauce
Photo: Randy Mayor; Styling: Lindsey Lower
Serves 4 (serving size: 1 fillet and 1/4 cup yogurt sauce)

Ingredients

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1/2 cup finely chopped fennel bulb
1/2 cup plain fat-free Greek yogurt
1 tablespoon chopped fennel fronds
1 1/2 teaspoons white wine vinegar
1 teaspoon honey
3/4 teaspoon kosher salt, divided
1/2 cup panko (Japanese breadcrumbs)
1 tablespoon grated lemon rind
1/2 teaspoon freshly ground black pepper
5 teaspoons olive oil
1 garlic clove, thinly sliced
1/2 teaspoon ground coriander
1/2 teaspoon ground cumin
1/4 teaspoon ground red pepper
4 (4-ounce) tilapia fillets
2 tablespoons fresh lemon juice

Preparation

1. Combine fennel bulb, yogurt, fronds, vinegar, 1 teaspoon honey, and 1/4 teaspoon salt in a bowl, stirring with a whisk.

2. Preheat broiler to high.

3. Combine 1/4 teaspoon salt, panko, rind, and black pepper in a bowl. Heat oil and garlic in an ovenproof skillet 1 minute or until garlic is golden. Remove garlic from pan with a slotted spoon; discard. Add 2 teaspoons oil from pan to panko mixture; toss to coat.

4. Return pan to medium-high heat. Combine coriander, cumin, red pepper, and remaining 1/4 teaspoon salt in a bowl. Sprinkle one side of fillets with spice mixture. Add fillets, spice-side down, to remaining oil in pan; cook 3 minutes. Turn fillets; top evenly with panko mixture. Add lemon juice to pan. Place pan in oven; broil 90 seconds or until topping is golden and fillets are done. Serve with yogurt sauce.

Created date

July 2014

Nutritional Information

Calories 216
Fat 8 g
Satfat 1.5 g
Monofat 4.7 g
Polyfat 1 g
Protein 27 g
Carbohydrate 10 g
Fiber 1 g
Cholesterol 57 mg
Iron 1 mg
Sodium 457 mg
Calcium 44 mg