I have a number of clients who like fish, but are hesitant when it comes to cooking it themselves. This is an easy dish to try out and requires very little preparation; and since tilapia is a delicate fish, this broiled method makes for a fast weeknight meal.
Serves 2 (healthy sized portions); Approximately 282 calories per serving. 8.6 grams of fat, 3 grams carbohydrate, 48 grams of protein.
- 1 pound tilapia fillets
- 4 tbsp chopped, fresh tarragon
- 1 tbsp flour
- 1/3 cup nonfat greek yogurt (I prefer Fage 0%)
- 10 Kalamata Olives, chopped
- 1 tsp garlic salt
- Olive oil spray (or another cooking spray)
- salt and pepper
- Prepare broiler; place a piece of tinfoil on a baking sheet and coat lightly with olive oil. Season tilapia with salt and pepper.
- On a dinner plate, combine 2 tablespoons of fresh tarragon and flour. Gently drudge the tilapia fillets in the mixture to coat VERY lightly. Place the fillets on the foil-lined baking sheet and lightly spray the tilapia with olive oil.
- Place tilapia about 6-7 inches under broiler.
- While tilapia is cooking, about 5 minutes depending on the thickness of the fish (larger fillets will take longer than smaller, thinner cuts), combine yogurt, remaining tarragon, chopped olives and garlic sauce in a small bowl.
- The fish will be done when the edges brown and the meat flakes easily with a fork. Be very careful not to overcook!
- Divide the fillets and the sauce between two plates. Serve with your choice of vegetable and/or quinoa for a complete meal. (Roasted cherry tomatoes would go very well with this fish recipe.)