Herbed Tilapia with Yogurt Dill Sauce and Tomato Feta Salad

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I was walking with my friends this afternoon and perusing through Pinterest at the same time, and by the time our walk was over, I was hungry! Then we thought, gosh if only we could just look at food images and be satisfied, rather than having eat it and get fat. And in that case, wouldn’t it be nice of we could watch a workout video and lose weight in the process!?

My husband commented to me this morning, “When did people get so obsessed with their phones?” Our society just can’t be without them. For me, I find it extremely useful for networking. I can even write on this page while my husband is driving. For others it is the convenience of always having a listening ear. People like to be heard. And people like to share. And I love the sharing part-hence all the Pinterest perusing ūüėČ

Greek fish

So it got me to thinking that that is exactly how I came about making this Herb Rubbed Tilapia with Dill Yogurt Sauce and Tomato Feta Salad. By being influenced by what I find on my good old phone. While networking, such as Facebook that is. My friend Ilonka posted in one our motivating Fitness groups that she had made a delicious flaky fish that evening. And then I made some too!

A fit meal made for a healthy eater, this is flaky tender tilapia fillets rubbed with lemon juice and herbs and a bit of healthy oil glaze. Served alongside a dollop of dilled yogurt sauce and a fresh side of sweet grape tomatoes tossed with lean feta cheese and heart healthy kalamata olives. Yum!

Greek fish yum

Herbed Tilapia with Yogurt Dill Sauce and Tomato Feta Salad

Ingredients:
Dill sauce:
1/2 cup yogurt
1 tsp dry dill weed
1/2 tsp garlic salt
2 Tb lemon

Fish rub:
2 Tb oil
1 tsp lemon juice
1 tsp garlic salt
1/2 tsp oregano
1/2 tsp tarragon
1/4 tsp black pepper

Tomato Feta Salad:
1 cup sliced grape tomatoes
1/3 cup feta mixed
1 Tb oil
2 Tb chopped kalamata olives
Dash pepper

1 lb tilapia

Follow these simple steps for a meal in less than just 20 minutes…really!

First preheat the oven to 450F.

Then mix all the Dill Sauce ingredients in a small bowl and set aside to mingle the flavors.

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 Then mix the Fish Rub ingredients well and rub the mixture all over the tilapia. Bake this on baking sheet that has been lightly sprayed with cooking spray in a 450F oven for 10-12 minutes.

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Finally, while the fish is baking, prepare the Tomato Feta Salad by combining all the ingredients in a medium bowl. (I had a picture of this, but my camera ate it.)

Serve the fish with 1/2 cup of the Tomato Feta Salad and 2 Tb of the Dill Sauce.

Greek fish bite

Makes 4-flavor packed good for you and good for your mood-servings.
We served this meal with my Greek Herb and Citrus Quick Roasted Potatoes.

*Finicky Shark note: my boys like the fish with ketchup and love the tomato salad with the olives.

Herbed Tilapia with Yogurt Dill Sauce and Tomato Feta Salad

Prep Time: 13 minutes

Cook Time: 12 minutes

Total Time: 25 minutes

Number of servings: 4

Per Serving 273 calories

Fat 17 g

Carbs 6 g

Protein 27 g

4


Herbed Tilapia with Yogurt Dill Sauce and Tomato Feta Salad

Weight Watchers PointsPlus¬ģ: 7

*Nutritional value may vary depending upon which ingredients are used.

*PointsPlus¬ģ calculated by Famished Fish and in no way endorsed by Weight Watchers International, Inc.

Ingredients

    For Dill sauce

  • 1/2 cup yogurt
  • 1 tsp dry dill weed
  • 1/2 tsp garlic salt
  • 2 Tb lemon
  • For Fish

  • 1 pound tilapia fillets
  • 2 Tb canola or olive oil
  • 1 tsp lemon juice
  • 1 tsp garlic salt
  • 1/2 tsp oregano
  • 1/2 tsp tarragon
  • 1/4 tsp black pepper
  • For Tomato Feta Salad

  • 1 cup sliced grape tomatoes
  • 1/3 cup feta mixed
  • 1 Tb canola or olive oil
  • 2 Tb chopped kalamata olives
  • Dash pepper

Instructions

  1. First preheat the oven to 450F.
  2. Then mix all the Dill Sauce ingredients in a small bowl and set aside to mingle the flavors.
  3. Then mix the Fish Rub ingredients well and rub the mixture all over the tilapia.
  4. Spray a baking sheet lightly with cooking spray and place the seasoned fish fillets on it to cook.
  5. Bake in the oven for 10-12 minutes.
  6. Finally, while the fish is baking, prepare the Tomato Feta Salad by combining all the ingredients in a medium bowl.
  7. Serve the fish with 1/2 cup of the Tomato Feta Salad and 2 Tb of the Dill Sauce.

What is one thing you can’t live without?

You may also enjoy Cajun “Fried” Tilapia

 

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