Recipe information
Total Time
45 minutes
Yield
4 Servings
Ingredients
1 cup finely diced fennel bulb plus 1 tablespoon chopped fennel fronds
3/4 cup whole-milk Greek-style yogurt
1 1/2 tablespoons chopped fresh mint
1 teaspoon white balsamic vinegar
4 tablespoons extra-virgin olive oil, divided
4 large tilapia fillets
1 teaspoon fennel seeds, finely ground
1 large egg white, beaten until frothy
2 cups (about) panko (Japanese breadcrumbs) or fresh breadcrumbs
Preparation
Step 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.
Step 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.
Step 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.
Nutrition Per Serving
One serving contains the following: Calories (kcal) 431.4 %Calories from Fat 38.7 Fat (g) 18.5 Saturated Fat (g) 3.9 Cholesterol (mg) 91.0 Carbohydrates (g) 25.3 Dietary Fiber (g) 1.9 Total Sugars (g) 2.4 Net Carbs (g) 23.4 Protein (g) 40.0 Sodium (mg) 180.8
