Yogurt marinade tilapia

Heart Smart Gluten Free Low Sodium

Enjoy this baked tilapia in place of a deep fried version for a meal that’s lower in sodium (salt) and fat but just as delicious!

3/4 cup plain low-fat Greek yogurt, divided
3 cloves garlic, roughly chopped
1 1-inch piece of fresh ginger, peeled
1 1/2 tablespoons freshly squeezed lemon juice
1/2 teaspoon dried dill weed
1/8 teaspoon ground cayenne pepper
1 1/2 tablespoons fresh chopped cilantro
1 teaspoon balsamic vinegar
4 dried bay leaves
4 6-ounce fillet tilapia

1. In a blender, combine 1/2 cup yogurt, garlic, ginger, lemon juice, dill weed and cayenne pepper. Blend until smooth.
2. In a small bowl, combine remaining yogurt, 3 tablespoons yogurt marinade (made in step 1), cilantro and balsamic vinegar. Stir until well-combined, cover and place in the refrigerator.
3. In a large bowl, combine remaining yogurt marinade (made in step 1) and bay leaves. Add tilapia fillets and flip until evenly coated. Allow to set at room temperature for 15 minutes.
4. Preheat broiler. 
5. Transfer tilapia fillets to a broiler pan and pour any remaining yogurt marinade from the bowl over the top. Broil for 6 to 8 minutes or until tilapia flakes easily with a fork.
6. Serve warm with sauce (made in step 2). Enjoy!

Makes 4 servings

Recipe contains: milk, fish

Carb choices per serving: 0

*Option not included in nutrition facts.

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First Published: 07/01/2019
Last Reviewed: 06/28/2019

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Add a side of roasted broccoli and cauliflower or a baked sweet potato for a colorful, tasty dish!*
yogurt marinade tilapia nutrition label