Crispy Tilapia Fillets With Fennel Mint Tzatziki Food

CRISPY BREADED TILAPIA

Crispy Breaded Tilapia image

This breaded tilapia provides a quick and tasty meal that my family loves!

Provided by Indy Chef

Categories Seafood Fish Tilapia

Time 25m

Yield 4

Number Of Ingredients 7

Ingredients

¾ cup panko bread crumbs
¼ cup chopped fresh parsley
¾ tablespoon salt
1 large egg, lightly beaten
1 tablespoon milk
4 (4 ounce) tilapia fillets, halved
2 tablespoons canola oil

Steps:

Combine panko, parsley, and salt on a dinner plate. Mix egg and milk together in a bowl.
Dip fillets into the milk mixture and shake off excess. Lightly dredge in panko mixture.
Heat oil in a large, nonstick skillet over medium heat. Add fillets and cook until golden brown on 1 side, about 4 minutes. Turn and cook until fillets are no longer translucent in the center and they easily flake with a fork, about 5 minutes more. Serve immediately.

Nutrition Facts : Calories 245.5 calories, Carbohydrate 14.6 g, Cholesterol 87.8 mg, Fat 10.4 g, Fiber 0.1 g, Protein 26.9 g, SaturatedFat 1.4 g, Sodium 1478 mg, Sugar 0.3 g

CRISPY TILAPIA FILLETS WITH FENNEL-MINT TZATZIKI

Crispy Tilapia Fillets with Fennel-Mint Tzatziki image

Greek-style yogurt is rich and flavorful-and there's no need to drain it like you would regular yogurt

Provided by Mia Harris

Categories Fish

Time 1h20m

Number Of Ingredients 9

Ingredients

1 c finely diced fennel bulb plus 1 tablespoon chopped fennel fronds
3/4 c whole-milk greek-style yogurt
1 1/2 Tbsp chopped fresh mint
1 tsp white balsamic vinegar
4 Tbsp extra-virgin olive oil, divided
4 large tilapia fillets
1 tsp fennel seeds, finely ground
1 large egg white, beaten until frothy
2 c panko (japanese breadcrumbs) or fresh breadcrumbs

Steps:

1. Place fennel bulb and fronds in small bowl. Sprinkle lightly with salt; toss. Let stand 10 minutes. Mix in yogurt, mint, vinegar, and 1 tablespoon oil. Season with salt and pepper.
2. Sprinkle 1 side of each fillet with ground fennel, salt, and pepper. Brush with egg white; coat with panko. Turn over; repeat with seasoning, egg, and panko.
3. Heat 3 tablespoons oil in large nonstick skillet over medium-high heat. Add fish. Cook until opaque in center, about 2 minutes per side. Serve with tzatziki.

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