Pan-Fried Tilapia with Herbed Yogurt Sauce

Pan-fried tilapia is crispy on the outside and tender inside, topped with a refreshing herbed yogurt sauce that adds a zesty kick. It's a quick and tasty meal you'll love!

Course Main Course

Cuisine Mediterranean

Keyword healthy recipe, pan-fried, quick meal, tilapia, yogurt sauce

Prep Time 15

Cook Time 15

Total Time 30

Servings servings

Calories 400kcal

Author Liza A

Ingredients

3/4 cup 175 mL Balkan-style 0% yogurt
1/4 cup 60 mL chopped fresh cilantro
2 green onions finely chopped
2 tsp 10 mL grated lime zest
2 tsp 10 mL lime juice
4 pieces each 4 oz/115 g tilapia fillets
1/2 tsp 2 mL salt
1/2 tsp 2 mL pepper
1/2 cup 125 mL all-purpose flour
2 tbsp 30 mL extra-virgin olive oil
2 tbsp 30 mL unsalted butter

Instructions

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 in batches, turning once, until golden and fish flakes easily when tested, 4 to 5 minutes. Serve with yogurt sauce.

Notes

Source: Canadian living Magazine: October 2011

Nutrition