Hello! I hope you like this delicious & healthy Tilapia dish! Don’t forget *HH = *Helpful Hint! Enjoy!
*I get all my ingredients from Sprouts because they have great prices on produce & I love the layout of the store itself!
EVERYTHING YOU’LL NEED:
½ cup greek yogurt (*I use Chobani)
1 bunch cilantro
Two 6oz fish fillets, skinned & boned (*I use tilapia but rock fish is a good substitute)
1 Pint heriloom cherry tomatoes
Super greens salad mix (*I get mine from Sprouts, it comes with kale, mint, spinach & arugula)
Seedsational or sourdough multi-grain bread
Extra-virgin olive oil
1/2 tsp ground coriander
Salt & pepper
1/4 cup whole wheat flour
STEP 1: HOMEMADE BREAD CRUMBS:
*Dry ingredients first!
In your food processor, blend 3-4 slices of bread & add a lil’ coriander. Did you know ground coriander promotes digestion and provides protection against infection in the urinary tract? Food for thought. 🙂
When you’re done, rinse out and set aside to dry. You’ll be using your food processor again for the yogurt sauce!
CILANTRO-LEMON YOGURT SAUCE:
This sauce is SO GOOD and good for you!
*Cumin smells AHH-mazing and tho it is mostly used in Asian, Mexican and Middle Eastern cuisines, it also pairs extremely well with fish dishes!
In your food processor:
2 Tbsp Extra-virgin olive oil
Zest from 1 lemon
Juice from ½ a lemon (save the other half for later)
Salt & pepper to taste
Blend everything together & refrigerate till later.
*I like the 3 bowl method.
Bowl 1: Flour
Bowl 2: Egg (*stir it up with a fork)
Bowl 3: Breadcrumbs
*Don’t be afraid to get your hands dirty. It can get a little messy so I recommend putting some parchment paper down before you get started.
Dip your fillet in the flour and coat evenly on each side. Next, dip in your egg bowl and let excess egg drip off before final coat of breadcrumbs. *I like to pad down the breadcrumbs on both sides to make sure it really sticks to the fish.
So the other day I was half way through making this dish when I realized I didn’t have any eggs. CRAP! I quickly did a Google search for a cooking egg replacement and saw mustard. Mustard? No way. I searched around some more but the other suggestions were all for baking. Mustard it is… This is going to be… interesting. To my surprise even though the mustard took WAY longer to coat since I did it with my fingers instead of my usual dipping of the fillet in the egg bowl, it tasted FANTASTIC. Some people have a strong aversion to mustard (I personally never cared for it but I swear in this meal it is somehow the best thing ever and I’ve made it this way ever since!)
Heat the olive oil in a large pan over medium-high heat. Gently hold your hand over the pan until it feels warm, then add the fillets to the hot pan. Cook on the first side for about 3 to 4 minutes, or until golden brown. Make sure it is cooked most of the way through. Carefully flip, and cook for another 1 to 2 minutes.
*If your fish starts to burn on you but it’s not fully cooked, turn the heat on low and put the lid on it and watch it for a few minutes. You can also cut into the thickest piece of the fish to make sure it’s cooked all the way through.
First put a good amount of your yogurt sauce on the plate. Next add a generous bunch of your super greens baby arugula/spinach mix! Carefully lay your fish down then top with cherry tomatoes & sprinkle w/ fresh lemon juice.
I hope you liked this recipe! Follow me on Instagram & Twitter to see more of my favorite dishes & drinks!