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Categories:Viewed: 11 - Published at: 4 years ago
Ingredients
- 1 tablespoon jarred tandoori paste (look for it in the international section with Indian curry; if you cant find tandoori, mild red curry paste is a second choice)
- 2 tablespoons fat-free plain yogurt
- 2 (about 4 ounces each) or 4 (about 2 ounces each) tilapia fillets
- Olive oil spray
- 1 small lime, cut into wedges
Method
- In a small bowl, stir the tandoori paste and yogurt until well combined.
- Brush the fillets evenly on both sides with the mixture.
- Set a medium nonstick skillet over high heat (if preparing 4 fillets, use a large skillet).
- When hot, lightly mist it with spray.
- Add the fish to the pan and cook for 1 to 2 minutes per side, or until its no longer translucent and flakes easily.
- Squeeze the lime wedges over the fillets and serve immediately.
- Each serving has:
- Calories: 120
- Protein: 23g
- Carbohydrates: 1g
- Fat: 2g
- Saturated Fat: <1g
- Cholesterol: 57mg
- Fiber: 0g
- Sodium: 258mg
