Indian Spiced Tilapia Recipe

3      Reviews by:    Peggy Hickman   Indian Spiced Tilapia Recipe uses tilapia fillets, flour, ranch dressing, yogurt, bread crumbs, garam masala, cumin, cayenne, olive oil, cucumber, onion, spinach, and mango in creating this tasty fish recipe. Food Category:    Seafood Cuisine Origin:    Indian    Servings:4 Nutrition facts:431 calories14.4 grams fat Print Preview Rate This Recipe Prep Time:   8 Minutes Cook Time:   8 Minutes Total Time:   16 Minutes

INGREDIENTS

• 1 pound tilapia fillets
• 1/4 teaspoon pepper
• 1/8 teaspoon salt
• 1/2 cup all-purpose flour
• 1/3 cup reduced-fat ranch salad dressing
• 1/4 cup reduced-fat plain yogurt
• 1-1/2 cups panko bread crumbs
• 1-1/2 teaspoons garam masala
• 1/2 teaspoon ground cumin
• 1/2 teaspoon cayenne pepper
• 3 tablespoons olive oil
• For Sauce:
• 1/2 cup reduced-fat plain yogurt
• 3 tablespoons fresh cilantro leaves
• 1/4 teaspoon ground cumin
• 1/4 teaspoon salt
• 1/4 cup finely chopped peeled cucumber
• 2 tablespoons finely chopped sweet onion
• 4 cups fresh baby spinach
• 1 medium mango, peeled and sliced

DIRECTIONS

• Sprinkle tilapia with pepper and salt. Place flour in a shallow bowl. In a second shallow bowl, combine salad dressing and yogurt. In a third shallow bowl, combine the bread crumbs, garam masala, cumin and cayenne. Dip fish in the flour, dressing mixture, then bread crumb mixture.
• In a large nonstick skillet heat oil over medium-high heat; cook fish in batches until fish just begins to flake easily with a fork, 2-3 minutes per side.
• Meanwhile, for sauce, place the yogurt, cilantro, cumin and salt in a food processor; cover and process until blended. Stir in cucumber and onion.
• Serve tilapia with spinach, mango and prepared sauce.

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