Crispy Tilapia Fillets with Fennel-Mint Tzatziki

Name: Crispy Tilapia Fillets with Fennel-Mint Tzatziki
Prep time: 45 min
Cook time: 45 min
Total time: 45 min
Yield: 4
Cuisine: Mediterranean, European, Greek
Ingredients: 1 large egg white, beaten until frothy; 237 milliliters finely diced fennel bulb plus 1 tablespoon chopped fennel fronds; 1 teaspoon fennel seeds, finely ground; 2 Tbsps chopped fresh mint; 4 Tbsps extra-virgin olive oil, divided; 473 milliliters (about) panko (japanese breadcrumbs) or fresh breadcrumbs; 177 milliliters whole-milk greek-style yogurt; 4 larges tilapia fillets; 1 teaspoon white balsamic vinegar

Crispy Tilapia Fillets with Fennel-Mint Tzatziki might be just the main course you are searching for. This gluten free, primal, and pescatarian recipe serves 4. One serving contains 327 calories, 38g of protein, and 17g of fat. This recipe is typical of Mediterranean cuisine. Head to the store and pick up fresh breadcrumbs, olive oil, fennel seeds, and a few other things to make it today. To use up the skim milk yogurt you could follow this main course with the Coffee Coconut Milk Ice Cream as a dessert.

Instructions

Place fennel bulb and fronds in small bowl.

Ingredients you will need

Fennel Bulb

Equipment you will use

Bowl

Sprinkle lightly with salt; toss.

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Salt

Let stand 10 minutes.

Mix in yogurt, mint, vinegar, and 1 tablespoon oil. Season with salt and pepper.

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Salt And Pepper

Vinegar

Yogurt

Mint

Cooking Oil

Sprinkle 1 side of each fillet with ground fennel, salt, and pepper.

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Ground Fennel

Pepper

Salt

Brush with egg white; coat with panko. Turn over; repeat with seasoning, egg, and panko.

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Egg Whites

Seasoning

Panko

Egg

Heat 3 tablespoons oil in large nonstickskillet over medium-high heat.

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Cooking Oil

Add fish. Cook until opaque in center, about 2 minutes per side.

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Fish

Serve with tzatziki.

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Tzatziki

Per serving: 432 calories, 19 g fat, 2 g fiber

Bon Appétit

Equipment

Bowl

Ingredients

Servings:

1large

egg white, beaten until frothy 237milliliters

finely diced fennel bulb plus 1 tablespoon chopped fennel fronds 1teaspoon

fennel seeds, finely ground 2Tbsps

chopped fresh mint 4Tbsps

extra-virgin olive oil, divided 473milliliters

(about) panko (japanese breadcrumbs) or fresh breadcrumbs 177milliliters

whole-milk greek-style yogurt 4larges

tilapia fillets 1teaspoon

white balsamic vinegar

Recommended wine: Pinot Grigio, Gruener Veltliner, Pinot Noir, Sparkling Wine

Pinot Grigio, Gruener Veltliner, and Pinot Noir are great choices for Tilapia. Fish is as diverse as wine, so it's hard to pick wines that go with every fish. A crisp white wine, such as a pinot grigio or Grüner Veltliner, will suit any delicately flavored white fish. Meaty, strongly flavored fish such as salmon and tuna can even handle a light red wine, such as a pinot noir. One wine you could try is Scarpetta Pinot Grigio. It has 4.2 out of 5 stars and a bottle costs about 13 dollars.