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Ariso is a food transparency and personalized recommendation platform. We pride ourselves in helping people make the right food choices.

Why should I trust Ariso?

Ariso’s recommendations are curated and vetted by a team of nutrition experts so, they are completely unbiased and credible.

How should I find what’s good for me and what isn’t?

Simply search for a food item/scan its barcode, and you’ll know whether it is clean. If you want to know what’s good for your well-being, download our app, create a profile with us, and then search or scan for food items.

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Recipe

Spicy Indian Tilapia Sticks with Yogurt Sauce

Recipe By:

Ariso Recipes

Spicy Indian Tilapia Sticks with Yogurt Sauce

Name: Spicy Indian Tilapia Sticks with Yogurt Sauce
Prep time: 10
Cook time: 30
Total time: 40
Cuisine: Indian
Ingredients: Pepper,Salt,Mango,Olive Oil,Spinach,Cucumber,Garam Masala,Bread Crumbs,Cilantro,Cayenne Pepper,Wheat flour, refined (Triticum aestivum),Onion, small (Allium cepa),Cumin seeds (Cuminum cyminum),Tilapia (Oreochromis niloticus),Reduced Fat Ranch Salad Dressing,Reduced Fat Yogurt

Last update date: February 24, 2012

Spicy tilapia sticks coated in a flavorful blend of spices and served with a cool yogurt sauce. A crispy, savory delight paired with fresh spinach and sweet mango for a perfect balance of flavors. Enjoy this Indian-inspired dish!

Total Time:

40 minutes.

Cuisine:

Indian

Ariso Intelligence

Relatively Clean

One of the ingredient used is not clean

Contains Wheat flour, refined (Triticum aestivum).

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Ingredients

Serving:

4

1

2

3

4

5

6

7

8

9

10

Tilapia

1.0 pound

Pepper

0.3 teaspoon

Salt

0.1 teaspoon

All-Purpose Flour

0.5 cup

Reduced Fat Ranch Salad Dressing

0.3 cup

Reduced Fat Yogurt

0.3 cup

Bread Crumbs

1.5

How To Cook?

1

Season the tilapia with pepper and salt. set up three shallow bowls for coating the fish: one with all-purpose flour, one with a mixture of reduced-fat ranch salad dressing and yogurt, and one with a combination of bread crumbs, garam masala, cumin, and cayenne pepper.

2

Dip each tilapia fillet in the flour, then the dressing-yogurt mixture, and finally coat it with the bread crumb mixture, ensuring it is evenly coated.

3

Heat olive oil in a large nonstick skillet over medium-high heat. cook the fish in batches for about 2-3 minutes per side, or until it flakes easily with a fork.

4

While the tilapia is cooking, prepare the yogurt sauce by combining reduced-fat yogurt, cilantro, cumin, salt, cucumber, and onion in a food processor. process until well blended.

5

Serve the cooked tilapia sticks alongside a bed of fresh spinach and sliced mango. drizzle the yogurt sauce over the fish and enjoy!

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