Kitchen Bitch

Cooking in the Kitchen with Sass & Class

To Rachel, With Love: Pan-Fried Tilapia with Dill Yogurt Sauce June 30, 2010


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Pan-Fried Tilapia with Dill Yogurt Sauce, Rosemary Potatoes, and Peas with Onion, Garlic, and Basil

My friend Rachel recently asked me to help her stop hating fish. Fresh fish is so healthy and good for you, but making it palatable is difficult if you just don’t have the taste buds for it. Since I have the same problem (fish is not my favorite food), I decided to jump right in and come up with a fish recipe that would make me want to cook up fresh fish on a weeknight.

Moms often go to sauces to get picky kids and husbands to eat those healthy foods they wouldn’t normally touch—e.g., cheese sauce on broccoli, brown butter sauce on carrots, BBQ on dry pork chops. We’re gonna go the sauce route here, but we’re going to leave behind the butter and cheese.

Rach, I think this Pan-Fried Tilapia With Yogurt-Dill Sauce will make you and your body happy, because it’s light, healthy and delicious. Cajun-spiced flour gives the fish a flavorful coating, and the yogurt-dill sauce brings that lovely bright, fresh note, as well as some creaminess, to the dish. I served this with rosemary potatoes and peas sautéed with onions, garlic and basil. Happy fish eating!

Pan-Fried Tilapia with Dill Yogurt Sauce
You can substitute any other firm white fish for the tilapia. For a print copy of this recipe, click here.

For Fish:
4 tilapia filets
¼ c. all-purpose flour
1 tsp. Cajun seasoning
½ tsp. sweet paprika
½ tsp. garlic powder
1 tsp. salt
½ tsp. pepper

For Sauce:
¼ c. Greek yogurt
½ c. light sour cream
¼ tsp. garlic powder
1 lemon, juiced and zested
1 Tbs. dried dill weed, or 2 Tbs. fresh dill
Additional lemon for garnish

Make sauce. Combine all sauce ingredients in a small bowl. Season to taste with salt and pepper. Set aside. Can be made several hours ahead of time and refrigerated.

Make coating. Heat a skillet over medium high heat. Then mix flour and the rest of the fish seasonings together in a wide bowl or pie pan. Dip the tilapia filets in the flour mixture, evenly coating on all sides.

Fry fish and serve. Add 1-2 Tbs. olive oil to hot skillet. Shake excess flours from filets and place in hot pan. Cook for 2-3 minutes per side, flipping only once or twice. Serve immediately with a dollop of the dill yogurt sauce and a lemon.

Rosemary Potatoes
For a print copy of this recipe, click here.

1 Tbs. dried rosemary
1 tsp. dried thyme
1 tsp. dried parsley
½ tsp. garlic powder
5 to 6 red or new potatoes, washed and scrubbed clean of any dirt/debris.
1 tsp. Kosher salt
½ tsp. Freshly ground pepper
Olive Oil

Preheat over to 400˚F. Dice up red potatoes. Put in a baking dish and drizzle olive oil and sprinkle salt, pepper, garlic and herbs over top. Toss to coat. Bake in oven 40 to 50 minutes, tossing occasionally to make sure potatoes are browned on all sides. Potatoes are ready when they are starting to brown and can be easily pierced with a fork.

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