Crispy Tilapia Fillets with Fennel-Mint Tzatziki

Crispy Tilapia Fillets with Fennel-Mint Tzatziki
9 Ingredients
  • 1 cup finely diced fennel bulb plus 1 tablespoon chopped fennel fronds
  • 3/4 cup whole-milk greek-style yogurt
  • 1 1/2 tablespoons chopped fresh mint
  • 1 teaspoon white balsamic vinegar
  • 4 tablespoons extra-virgin olive oil, divided
  • 4 large tilapia fillets
  • 1 teaspoon fennel seeds, finely ground
  • 1 large egg white, beaten until frothy
  • 2 cups (about) panko (japanese breadcrumbs) or fresh breadcrumbs
Nutrition
533
27% daily value
4 servings
                                       
                                           
     

Fat

34% 22

Saturated

26% 5

Trans

- 0

Monounsaturated

- 11

Polyunsaturated

- 3

Carbs

14% 43

Carbs (net)

- 40

Fiber

13% 3

Sugars

- 6

Sugars, added

- 0

Protein

83% 42

Cholesterol

27% 80

Sodium

22% 522

Calcium

17% 168

Magnesium

17% 70

Potassium

19% 661

Iron

21% 4

Zinc

9% 1

Phosphorus

50% 351

Vitamin A

1% 12

Vitamin C

5% 3

Thiamin (B1)

39% 1

Riboflavin (B2)

21% 0

Niacin (B3)

47% 9

Vitamin B6

16% 0

Folate equivalent (total)

33% 130

Folate (food)

- 55

Folic acid

- 44

Vitamin B12

41% 2

Vitamin D

1% 4

Vitamin E

13% 3

Vitamin K

34% 27
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