Serves 4 (serving size: 1 fillet and 1/4 cup yogurt sauce)
Photo: Randy Mayor; Styling: Lindsey Lower
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
How to Make It
Combine fennel bulb, yogurt, fronds, vinegar, 1 teaspoon honey, and 1/4 teaspoon salt in a bowl, stirring with a whisk.
Preheat broiler to high.
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.
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.
MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov
Christine Burns Rudalevige,
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