This Broiled Tilapia With Yogurt And Herbs Is Just 182 Calories Recipes

THIS BROILED TILAPIA WITH YOGURT AND HERBS IS JUST 182 CALORIES

Steps:

• Season fish with salt and let stand 20 minutes. Pat dry with a paper towel.
• Grease a baking sheet, or line it with aluminum foil and spray with cooking spray. Place fish on sheet, folding the last 1 inch to 2 inches of the fillet under itself to make the fillet an even thickness.
• Preheat broiler to high. Combine yogurt, mayonnaise, sherry, and herbs, and stir until fully incorporated.
• Place fish under the broiler on the highest rack as close to the heat source as possible, ensuring fillets are spread evenly under the heating unit. Broil, rotating if necessary to brown evenly, until browned, 4 to 5 minutes. Remove from oven; spoon sauce over fillets, and spread as thick as possible. Return fish to oven for about 2 minutes. Fish is fully cooked when it flakes easily.

BROILED TILAPIA WITH MUSTARD-CHIVE SAUCE

Steps:

• For the fish: Preheat a broiler. Spray a small baking sheet or flameproof baking dish with vegetable oil cooking spray. Set aside.
• Drizzle the tilapia fillets on both sides with olive oil and season with salt and pepper. Arrange the fillets in a single layer on the prepared baking sheet and broil until cooked through and the flesh flakes easily with a fork, about 6 to 8 minutes. Set aside to cool slightly.
• For the sauce: In a small bowl, mix together the yogurt, agave nectar, and mustard until smooth. Whisk in the lemon juice and chives. Season with salt and pepper, to taste.
• Transfer the tilapia to a serving platter and drizzle with the sauce.

BROILED TILAPIA WITH HORSERADISH AND HERB-SPIKED MAYO

Steps:

• Preheat the broiler. Coat a large baking sheet with cooking spray.
• Finely grate 1 teaspoon of zest from the lemon and set aside. Squeeze the juice from the lemon over both sides of the fish. Season both sides of the fish with salt and pepper, to taste, and the garlic powder. Place the fish on the prepared baking sheet and broil until fork-tender, about 3 minutes per side.
• Meanwhile, in a medium bowl, combine the mayonnaise, lemon zest, horseradish, chives, and parsley. Serve the fish with the mayonnaise mixture spooned over the top.