Fried tilapia is light in its energy value and in cooking fish. And so that it retains a minimum of fat and maximum protein, fry it not in the pan, but in the oven in the mode grilling. With this method, you will need less oil, and the fish will not have to watch to flip. Just put in the oven and note the time. Serve fried tilapia under an interesting mustard sauce based on Greek yogurt, Dijon mustard, small amounts of honey, lemon juice and fresh chives. Tasty a dish like in a restaurant in just one 0 minutes. Nutrition value of one servings: (4 total) Calories 252, total fat 11 g, saturated fat g., proteins 36 g., carbohydrates 4 g. fiber, g., cholesterol mg., sodium mg., sugar g. Share with friends: 
Time: 15 minutes Difficulty: easy Servings: 4 Used in recipes volumetric containers: 1 cup (tbsp.) – 240 ml. 3/4 cup (st.) – 180 ml. 1/2 cup (tbsp.) – 120 ml. 1/3 cup (st.) – 80 ml. 1/4 cup (st.) – 60 ml. 1 tablespoon (tbsp.) – 15 ml. 1teaspoon (tsp) – 5 ml.
Ingredients for the recipe:
A fish
- 4 tilapia fillets each of 150 – 180 gr.
- Olive oil to sprinkle fish
Sauce
- 1/4 Art. plain fat greek yogurt
- 2 tsp agave nectar or honey
- 1 tsp Dijon mustard
- 1/4 Art. lemon juice (from 1 large lemon)
- 2 tbsp. l chopped chives
Recipes with similar ingredients: tilapia, Dijon mustard, Agave nectar, lemon juice, yogurt
Recipe preparation:
- Preheat the oven in grill mode. Sprinkle a small a baking sheet or baking dish with a culinary spray.
- Sprinkle tilapia fillets on both sides with olive oil, salt and pepper. Place the filet in one layer on prepared baking sheet and fry in the oven until tender, until the pulp will not be easily loosened with a fork, about 6-8 minutes. Set aside and cool a little.
- Honey and yogurt sauce: in a small bowl, mix yogurt, agave nectar and mustard until smooth. Then mix in lemon juice and chives. Salt and pepper over to taste.
- Transfer tilapia to a serving dish, pour sauce and Serve with pureed vegetables with citrus a note.
