This is an easy, fast recipe that's nutritious, diabetic friendly, and good! The mild tilapia gets a sauce that includes Greek yogurt, feta cheese, and fresh dill that gives the fish great taste. A small amount of whole-wheat panko breadcrumbs sprinkled on the fish before air frying provides a bit of crispiness to the top of the fish. If you don't have fresh dill on hand, I recommend trying the fish anyway and substituting a half teaspoon (or a teaspoon, if you really like dill) of dried dill and 1/4 teaspoon of onion powder. The fresh dill is great with the fish, but I have dill growing in a pot by my door (no, it hasn't frozen yet, but it may this week!). Nonetheless, because fresh dill is expensive at the markets, I sometimes opt for the dried when I don't have the fresh stuff. We like the tilapia with a green vegetable and brown rice or quinoa (better, if you're cooking for a diabetic) to catch the sauce from the fish. Enjoy!
Air Fryer Tilapia With Feta and Dill -- Serves 2+
3/4 pound of tilapia fillets
1/2 cup of plain Greek yogurt (fat free is fine)
3 - 4 tablespoons of feta cheese crumbles
1/4 teaspoon of salt
1/4 teaspoon of pepper
1 teaspoon of lemon juice
1 tablespoon of chopped fresh dill
1/8 teaspoon of lemon pepper (the salt-free kind)
2 tablespoons of whole-wheat panko bread crumbs
Fresh chopped dill to garnish, optional
Cut a small piece of aluminum foil to fit in your air fryer basket and an inch or two up the sides of the basket. Spritz the foil with non-stick cooking spray. Pat the fish dry with a paper towel and cut each fillet in half, vertically, using the center line that runs up the fish as a guide. Place the fish pieces on the foil in your air fryer basket, placing the thicker sides of the fish to the outside of basket and placing the thinner pieces of fish in the middle of the basket (they may overlap, a bit, and that's fine). Sprinkle the fish with the lemon pepper. In a small bowl stir together until completely blended the yogurt, feta cheese, salt, pepper, lemon juice, and dill. Spread the yogurt mixture over the fillets, covering the tops of the fillets evenly with the yogurt mixture. Sprinkle the panko evenly over the yogurt-mixture-topped fillets. Spritz the panko covering the fish with a little non-stick cooking spray. Air fry the tilapia at 360 degrees for 15-20 minutes or until the topping has browned and the fish flakes easily with a fork or has cooked to your desired degree of doneness. Garnish the tilapia with fresh dill, if you'd like.
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