Crispy Tilapia Fillets with Fennel-Mint Tzatziki

Health score
49%
Crispy Tilapia Fillets with Fennel-Mint Tzatziki
45 min.
4
444kcal

Suggestions


If you're looking for a delightful seafood dish that combines crispy textures with fresh flavors, look no further than our Crispy Tilapia Fillets with Fennel-Mint Tzatziki. This recipe balances the gentle sweetness of tilapia with the aromatic hints of fennel and refreshing mint, creating an enticing culinary experience that's perfect for any meal of the day.

The inspiration behind this dish comes from the Mediterranean, where fresh ingredients and vibrant tastes come together to create satisfying meals. The light and crispy tilapia fillets are generously coated in panko breadcrumbs, ensuring that each bite provides a delightful crunch. Paired with a luscious tzatziki sauce made from creamy yogurt, finely diced fennel, and an invigorating kick of mint, this dish is a feast for both the eyes and the palate.

This recipe is not just satisfying but also packed with health benefits. Tilapia is a great source of lean protein, while the yogurt brings probiotics to your diet. With preparations that take only 45 minutes and serve four, it’s ideal for busy weeknights or elegant dinner gatherings alike. Treat yourself and your loved ones to a dish that’s not only delicious but also promises to impress them with its unique flavors and presentation. Bon Appétit!

Ingredients

  • large egg whites beaten
  • cup fennel bulb diced chopped finely
  • teaspoon fennel seeds finely
  • 1.5 tablespoons mint leaves fresh chopped
  • tablespoons olive oil extra virgin extra-virgin divided
  • cups panko bread crumbs fresh () (japanese breadcrumbs)
  • 0.8 cup greek yogurt greek-style
  • large tilapia 
  • teaspoon balsamic vinegar white

Equipment

  • bowl

Directions

  1. Place fennel bulb and fronds in small bowl.
  2. Sprinkle lightly with salt; toss.
  3. Let stand 10 minutes.
  4. Mix in yogurt, mint, vinegar, and 1 tablespoon oil. Season with salt and pepper.
  5. Sprinkle 1 side of each fillet with ground fennel, salt, and pepper.
  6. Brush with egg white; coat with panko. Turn over; repeat with seasoning, egg, and panko.
  7. Heat 3 tablespoons oil in large nonstickskillet over medium-high heat.
  8. Add fish. Cook until opaque in center, about 2 minutes per side.
  9. Serve with tzatziki.
  10. Per serving: 432 calories, 19 g fat, 2 g fiber
  11. Bon Appétit

Nutrition Facts

Calories444kcal
Protein39.06%
Fat38.07%
Carbs22.87%

Properties

Glycemic Index
23.75
Glycemic Load
0.52
Inflammation Score
-5
Nutrition Score
23.492173972337%

Flavonoids

Eriodictyol
0.81mg
Hesperetin
0.19mg
Apigenin
0.11mg
Luteolin
0.25mg
Quercetin
0.05mg

Nutrients percent of daily need

Calories:443.51kcal
22.18%
Fat:18.77g
28.87%
Saturated Fat:3.35g
20.97%
Carbohydrates:25.36g
8.45%
Net Carbohydrates:22.99g
8.36%
Sugar:4.19g
4.65%
Cholesterol:86.88mg
28.96%
Sodium:348.09mg
15.13%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:43.33g
86.66%
Selenium:84.13µg
120.19%
Vitamin B12:3.06µg
51.02%
Vitamin B3:8.91mg
44.57%
Phosphorus:405.65mg
40.57%
Vitamin D:5.27µg
35.13%
Vitamin K:26.45µg
25.19%
Vitamin B1:0.37mg
24.94%
Vitamin B2:0.38mg
22.55%
Manganese:0.44mg
22.04%
Potassium:749.25mg
21.41%
Folate:83.86µg
20.97%
Vitamin E:2.85mg
19%
Magnesium:71.11mg
17.78%
Vitamin B6:0.35mg
17.56%
Iron:2.87mg
15.93%
Calcium:135.77mg
13.58%
Copper:0.24mg
11.92%
Vitamin B5:1.19mg
11.9%
Fiber:2.37g
9.49%
Zinc:1.28mg
8.54%
Vitamin C:3.31mg
4.01%
Vitamin A:110.97IU
2.22%
Source:Epicurious