Tilapia And Fennel-Yogurt Sauce Recipe

Name: Tilapia And Fennel-Yogurt Sauce
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1/2 cup finely chopped fennel bulb; 1/2 cup plain fat-free Greek yogurt; 1 tablespoon chopped fennel fronds; 1 1/2 teaspoons white wine vinegar; 1 teaspoon honey; 3/4 teaspoon kosher salt, divided; 1/2 cup panko (Japanese breadcrumbs); 1 tablespoon grated lemon rind; 1/2 teaspoon freshly ground black pepper; 5 teaspoons olive oil; 1 garlic clove, thinly sliced; 1/2 teaspoon ground coriander; 1/2 teaspoon ground cumin; 1/4 teaspoon ground red pepper; 4 (4-ounce) tilapia fillets; 2 tablespoons fresh lemon juice

Servings: persons

1/2 cup finely chopped fennel bulb
1/2 cup plain fat-free Greek yogurt
1 tablespoon chopped fennel fronds
1 1/2 teaspoons white wine vinegar
1 teaspoon honey
3/4 teaspoon kosher salt, divided
1/2 cup panko (Japanese breadcrumbs)
1 tablespoon grated lemon rind
1/2 teaspoon freshly ground black pepper
5 teaspoons olive oil
1 garlic clove, thinly sliced
1/2 teaspoon ground coriander
1/2 teaspoon ground cumin
1/4 teaspoon ground red pepper
4 (4-ounce) tilapia fillets
2 tablespoons fresh lemon juice

1
Combine fennel bulb, yogurt, fronds, vinegar, 1 teaspoon honey, and 1/4 teaspoon salt in a bowl, stirring with a whisk.
2
Preheat broiler to high.
3
Combine 1/4 teaspoon salt, panko, rind, and black pepper in a bowl. Heat oil and garlic in an ovenproof skillet 1 minute or until garlic is golden. Remove garlic from pan with a slotted spoon; discard. Add 2 teaspoons oil from pan to panko mixture; toss to coat.
4
Return pan to medium-high heat. Combine coriander, cumin, red pepper, and remaining 1/4 teaspoon salt in a bowl. Sprinkle one side of fillets with spice mixture. Add fillets, spice-side down, to remaining oil in pan; cook 3 minutes. Turn fillets; top evenly with panko mixture. Add lemon juice to pan. Place pan in oven; broil 90 seconds or until topping is golden and fillets are done. Serve with yogurt sauce.
5
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176

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

Swap the honey for maple syrup or agave for a slightly different but equally rich sweetness.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

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How did you like this recipe?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 16 ingredients. The key ingredients include: 1/2 cup finely chopped fennel bulb, 1/2 cup plain fat-free Greek yogurt, 1 tablespoon chopped fennel fronds, 1 1/2 teaspoons white wine vinegar, and more.

Yes, Tilapia And Fennel-Yogurt Sauce falls under the Seafood category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

That's it — enjoy your meal!

Tilapia And Fennel-Yogurt Sauce

Tips for the best results

Variations & substitutions

My Personal Notes

How did you like this recipe?

Frequently Asked Questions