Friday, March 6, 2009

Broiled Tilapia with Yogurt and Parmesan

This was fantastic! I really liked the marinade/sauce that this made. It was excellent on the fish...I will definitely make this again. I actually had to improvise from the original recipe as I didn't have all of the spices on hand (which is actually quite unbelievable given the amount of spices in the cabinet right now). Here is the original recipe (lifted from a Weight Watchers message board, but it's from Whole Foods) with my adaptations. I served it with barley and sauteed squash, zucchini and peppers.

Broiled Tilapia with Yogurt and Parmesan
(Source: Whole Foods)

1/2 cup freshly grated Parmesan cheese, divided
2 tablespoons low fat mayonnaise (I used Kraft reduced-fat olive oil mayo)
2 tablespoons Greek style yogurt or sour cream (used plain ol' non-fat yogurt)
2 tablespoons melted unsalted butter (1 T whipped butter, melted)
Juice and zest of one small lemon (about 2 tablespoons juice) (used less than 1/2 of this)
1/2 teaspoon dried basil (used 1 T fresh basil and 1 tsp of an Italian seasoning blend in place of all of these spices)
1/2 teaspoon dried tarragon
1/8 teaspoon onion powder
Sea salt and freshly ground black pepper
4 (6 to 8 ounce) farm-raised tilapia fillets

Combine 1/4 cup Parmesan cheese with remaining ingredients (except fish). Coat fillets with mixture and place in baking dish or shallow platter and let marinate for 15–20 minutes. Preheat broiler. Place fillets on a foil-lined broiler pan. Spoon a few tablespoons marinade on top and sprinkle with remaining Parmesan. Broil 4–6 inches from heat for 5–8 minutes or until topping is lightly browned. The fish is ready when it flakes easily with a fork.

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