Broiled Tilapia w/ Tarragon Olive Yogurt Sauce

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.

Ingredients

  • 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

Method

  1. Prepare broiler; place a piece of tinfoil on a baking sheet and coat lightly with olive oil. Season tilapia with salt and pepper.
  2. 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.
  3. Place tilapia about 6-7 inches under broiler.
  4. 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.
  5. The fish will be done when the edges brown and the meat flakes easily with a fork. Be very careful not to overcook!
  6. 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.)

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