Wednesday, July 27, 2011

Crispy Tilapia Fillets!

In our efforts to reduce the total calorie count of our dinners, we've been cooking a little healthier at home.  While most of the time that means uneventful meals, I actually came across a flavorful recipe on Epicurious the other night.  I used only half of the oil called for and still turned out with perfectly 'crisp' and flavored tilapia fillets
 
I served ours over whole wheat cous cous
 
Ingredients:
1 cup chopped fennel bulb (+1 tbsp fronds)
3/4 cup whole milk Greek yogurt (I used the non-fat kind and it was delicious)
1 teaspoon white balsamic vinegar (I didn't have this so I used 3/4 tsp white wine vinegar plus 1/4 tsp balsamic)
4 tablespoons olive oil (I halved this)
4 tilapia fillets (about 1 pound total)
1 teaspoon ground fennel seeds (I had whole, so I coarsely crushed them in a mortar and pestle)
1 egg white, beaten (to save time I just beat a whole egg)
2 cups Panko bread crumbs (I used 1/4 cup at a time and found I didn't have to use all 2 cups... reduces the amount you throw out)
 
Preparation:
1.  Place bulb in bowl, lightly salt.  Let stand for 10 minutes (I used about 1/4 tsp. Kosher salt).
2.  Add yogurt, mint, vinegar and 1 tablespoon of olive oil.* 
3. Gently sprinkle one side of fillet with seeds and salt and pepper.  Brush with egg white.  Coat with Panko.  Coat second side.  Repeat step until all fillets are seasoned, brushed and coated.
4. Heat 3 tablespoons oil* in a large skillet.  Place fillets on heated oil.  Cook, about 3 minutes on each side, or until done.
* this marks areas where I reduced the amount of oil used.  For the fennel salad, I used about 1/2 tablespoon oil and I used about 1/4 tablespoon for each fillet. 

Enjoy with a glass of white wine, such as Cupcake Sauvingnon Blanc. 

1 comment:

  1. I love tilapia - this recipe looks wonderful!

    ReplyDelete