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Cornmeal-Crusted Tilapia
with Roasted Vegetables & Garlic Yogurt
30 MIN
2 Servings
From the Test Kitchen
For this Southern-style dish, we’re coating flaky tilapia in creamy buttermilk (spiked with a touch of hot sauce) and naturally sweet cornmeal, then pan-frying the fillets to achieve a delightfully crunchy, flavorful crust. It’s a perfect match for the traditional blend of smoky spices we’re using to season both our roasted vegetable medley and the creamy garlic yogurt spooned on top.
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NutritionPER SERVING
-
Calories440 Cals (est.)
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fresh
ingredients
Title
-
2 Tilapia Fillets
- 1 Zucchini
- ½ cup Cornmeal
- 1 clove Garlic
- 4 oz Sweet Peppers
- 1 Red Onion
- ¼ cup Buttermilk
-
1 Tbsp Southern Spice Blend (Onion Powder, Garlic Powder, Ground Yellow Mustard, Smoked Paprika & Cayenne Pepper)
- ½ cup Plain Nonfat Greek Yogurt
- 1 Tbsp Hot Sauce
- 2 Tbsps Sherry Vinegar
time-saving
tips & techniques
step-by-step
instructions
1
Prepare the ingredients:
Place an oven rack in the center of the oven, then preheat to 450°F. Wash and dry the fresh produce. Halve the zucchini lengthwise, then cut crosswise into 1/2-inch pieces. Cut off and discard the stems of the peppers; remove the cores, then quarter lengthwise. Halve and peel the onion; cut into 1-inch-wide wedges, separating the layers. Peel 1 clove of garlic; using a zester, finely grate into a paste (or use the small side of a box grater).
2
Roast & finish the vegetables:
Line a sheet pan with foil. Place the prepared zucchini, peppers, and onion on the foil. Drizzle with 1 teaspoon of olive oil and season with salt, pepper, and half the spice blend. Toss to coat; arrange in an even layer. Roast 14 to 16 minutes, or until browned and tender when pierced with a fork. Remove from the oven. Evenly top with half the vinegar and carefully toss to coat.
3
Coat & cook the fish:
Meanwhile, place the cornmeal on a large plate and season with salt and pepper. Combine the buttermilk and hot sauce in a large bowl; season with salt and pepper. Pat the fish dry with paper towels and season with salt and pepper on both sides. Working one piece at a time, thoroughly coat the seasoned fish in the seasoned buttermilk (letting the excess drip off), then in the seasoned cornmeal (pressing to adhere). Transfer to a plate. In a medium pan (nonstick, if you have one), heat 2 teaspoons of olive oil on medium-high until hot. Add the coated fish and cook 3 to 4 minutes per side, or until golden brown and cooked through. Turn off the heat.
4
Make the yogurt sauce & serve your dish:
Meanwhile, in a bowl, combine the yogurt, remaining vinegar, a pinch of the remaining spice blend (you will have extra), and as much of the garlic paste as you’d like; season with salt and pepper. Serve the finished vegetables topped with the cooked fish and yogurt sauce. Enjoy!
1
Prepare the ingredients:
Place an oven rack in the center of the oven, then preheat to 450°F. Wash and dry the fresh produce. Halve the zucchini lengthwise, then cut crosswise into 1/2-inch pieces. Cut off and discard the stems of the peppers; remove the cores, then quarter lengthwise. Halve and peel the onion; cut into 1-inch-wide wedges, separating the layers. Peel 1 clove of garlic; using a zester, finely grate into a paste (or use the small side of a box grater).
2
Roast & finish the vegetables:
Line a sheet pan with foil. Place the prepared zucchini, peppers, and onion on the foil. Drizzle with 1 teaspoon of olive oil and season with salt, pepper, and half the spice blend. Toss to coat; arrange in an even layer. Roast 14 to 16 minutes, or until browned and tender when pierced with a fork. Remove from the oven. Evenly top with half the vinegar and carefully toss to coat.
3
Coat & cook the fish:
Meanwhile, place the cornmeal on a large plate and season with salt and pepper. Combine the buttermilk and hot sauce in a large bowl; season with salt and pepper. Pat the fish dry with paper towels and season with salt and pepper on both sides. Working one piece at a time, thoroughly coat the seasoned fish in the seasoned buttermilk (letting the excess drip off), then in the seasoned cornmeal (pressing to adhere). Transfer to a plate. In a medium pan (nonstick, if you have one), heat 2 teaspoons of olive oil on medium-high until hot. Add the coated fish and cook 3 to 4 minutes per side, or until golden brown and cooked through. Turn off the heat.
4
Make the yogurt sauce & serve your dish:
Meanwhile, in a bowl, combine the yogurt, remaining vinegar, a pinch of the remaining spice blend (you will have extra), and as much of the garlic paste as you’d like; season with salt and pepper. Serve the finished vegetables topped with the cooked fish and yogurt sauce. Enjoy!
Tips from Home Chefs