Crispy Tilapia Fillets with Fennel-Mint Tzatziki

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

Suggestions


Indulge in a delightful culinary experience with our Crispy Tilapia Fillets accompanied by a refreshing Fennel-Mint Tzatziki. This dish embodies the perfect harmony of flavors and textures, transforming simple tilapia into a star attraction on your dining table. With its golden, crispy exterior and tender, flaky flesh, each bite of the tilapia fillets is a testament to the beauty of well-cooked fish.

The accompanying tzatziki, made with creamy Greek yogurt and aromatic fennel, adds a vibrant twist that elevates the dish to gourmet status. Fresh mint enhances the brightness, while the subtle anise flavor from fennel seeds ties everything together. This combination is not only a feast for the taste buds, but it also brings a refreshing and light element, making it an excellent choice for lunch or dinner.

Quick and easy to prepare, this recipe is perfect for busy weeknights or leisurely weekend gatherings. In just 45 minutes, you can create a restaurant-quality meal that is sure to impress family and friends alike. Plus, with a caloric breakdown that balances protein, fat, and carbs, it aligns with your health-conscious dining goals. Treat yourself to a delicious, satisfying meal that’s as nutritious as it is flavorful!

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