Crusted Tilapia with a Mint Spill

 

This is a great meal with hardly any cook time – total of about 7 minutes. Dusted in a cornmeal mix, it has just the right amount of crisp texture surrounding the tender, flakey fish fillet. The puddle of mint sauce adds a refreshing, flavorful snap with a hidden vitamin-packed ingredient that you won’t even notice. Mmmm…this is what’s for dinner!

Crusted Tilapia with a Mint Spill

Yield: 2 Servings

Crusted Tilapia with a Mint Spill

Ingredients

  • 2 servings tilapia fillets
  • 1/4 cup cornmeal
  • 1 tsp garlic powder
  • Dash chili powder
  • 1/4 tsp Morton light salt
  • Dash black pepper
  • 1 cup fresh mint leaves
  • 1/3 cup green onions, chopped
  • 1 Tbsp lime or lemon juice
  • 2 Tbsp agave nectar
  • 1 serrano pepper, seeded and cored
  • 1 cup spinach (the hidden vitamin source)

Instructions

  1. Rinse and pat dry tilapia fish fillets and set to the side.
  2. Prepare frying pan with olive oil over medium-high heat.
  3. Mix cornmeal, garlic powder, chili powder, salt, and pepper in a medium flat dish.
  4. Carefully dredge fish in cornmeal dry mix coating both sides.
  5. Fry fish for 3-4 minutes on each side until it easily flakes apart.
  6. Put remaining ingredients in a food processor and blend.
  7. If sauce is too thick and mixture won't spin, add a little water 1/2 tsp at a time to avoid a runny sauce.
  8. Arrange fish on a puddle of mint sauce to serve. Garnish with mint leaves and add a healthy side of your choice!

Nutritional Facts:

320 cal; 9.6 g fat; 725.1 mg potassium; 34.5 g carb; 6.1 g fiber; 24.9 g protein

http://www.mddietclinic.com/crusted-tilapia-with-a-mint-spill/

 

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