Recipes

Broiled Tilapia With Yogurt and Herbs

Par cook the tilapia before slathering on the sauce to brown it barely. Look for fillets with even thickness, but if you can’t discover them, fold the thin give up of the fillet under itself to encourage even cooking. Serve this with a New Zealand Sauvignon Blanc or American Pinot Gris–both select up at the floral and natural notes and intensify the topping’s acidity.

This Broiled Tilapia With Yogurt and Herbs Is Just 182 Calories
This Broiled Tilapia With Yogurt and Herbs Is Just 182 Calories

Ingredients

  • 4 skinless tilapia, flounder, or catfish fillets (about 1 1/4 lb. total)
  • 1/8 teaspoon kosher salt
  • Olive oil or canola cooking spray
  • 2 1/2 tablespoons plain 0% fat-free Greek yogurt
  • 1 1/2 tablespoons mayonnaise
  • 1 tablespoon cooking sherry or Madeira, preferably amontillado sherry or rainwater Madeira
  • 1 tablespoon chopped fresh herbs, such as tarragon or dill (about 2 sprigs)

How to Make It

Step 1

Season fish with salt and let stand 20 minutes. Pat dry with a paper towel.

Step 2

Grease a baking sheet, or line it with aluminum foil and spray with cooking spray. Place fish on sheet, folding the last 1 inch to 2 inches of the fillet under itself to make the fillet an even thickness.

Step 3

Preheat broiler to high. Combine yogurt, mayonnaise, sherry, and herbs, and stir until fully incorporated.

Step 4

Place fish under the broiler on the highest rack as close to the heat source as possible, ensuring fillets are spread evenly under the heating unit. Broil, rotating if necessary to brown evenly until browned, 4 to 5 minutes. Remove from oven; spoon sauce over fillets, and spread as thick as possible. Return fish to the oven for about 2 minutes. Fish is fully cooked when it flakes easily.

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