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Herb Coated Tilapia

January 6, 2011

Well I guess it is better late than never to share the yummy dish we fixed for Meatless Monday.  (I know!  I was shocked I actually did it on the right day too!)  And it’s a perfect low-calorie dish to share for the month of January.  Two birds, one stone!

I found this recipe a few months ago and it quickly become one of my favorites.  It is an ideal way to use up fresh herbs that I may have purchased for other recipes and lacks nothing in flavor.  Plus, incorporating fish into your diet is full of endless benefits!  I particularly like tilapia because it is relatively inexpensive and mild in flavor.  I was able to purchase 3 servings for only $6.  The creamy yogurt and dill sauce is the perfect complement to this already flavorful dish.


Herb Coated Tilapia  
Yields: 4 Servings

— Creamy Dijon Sauce —
1/2 cup Mayonnaise
1/2 cup Plain yogurt
1 Lemon (Zest and juice)
2 tablespoon Dijon mustard
2 tablespoon Fresh dill
— Herb Coated Tilapia —
1 Lemon
3/4 cup Fresh mixed herbs (Such as parsley, chives, thyme, marjoram, and cilantro or 1/4 cup mixed Italian herbs)
4 Tilapia fillets (4-6 ounces)
Freshly ground pepper
2 tablespoon Olive oil

1. To make the Dijon sauce, in a small bowl, stir together all the ingredients until evenly combined. Cover and refrigerate until serving. 
2. Grate the zest of the lemon and cut the lemon into quarters and set aside. Mix the zest and the herbs on a plate. Season the tilapia fillets on both sides with salt and pepper. Lay the fillets in the herbs and turn to coat both sides.
3. Heat the olive oil in a large nonstick skillet over medium heat. Place the fillets in the pan, cooking in two batches, if necessary. Cook for about 2 minutes per side, turning once, until the fish is firm and the flesh is opaque. Remove from the pan with a spatula and place on dinner plates. Serve immediately with a dollop of the cold sauce on the side and a lemon quarter.

Kate’s Tips

The recipe makes more than enough sauce so chances are you will have a little extra.  It will keep in the refrigerator for 1-2 weeks and is perfect for any mild fish or as a sauce for baked chicken.

Any herb mixture works great in this recipe, so mix and match what you have on hand!

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