Fried Tilapia with Vegetables and Yogurt Cream Sauce
Healthy, because
Even smarter
The Victoria Perch is native to Lake Victoria and the Nile in Africa. In addition to mushrooms, it supplies a lot of muscle-building protein, which is elementary for the development of the body's own defences. In addition, the zucchini and peppers support our immune system through their high vitamin C content.
You don't know how to use the rest of the sour cream? Then try the juicy roast turkey from EAT SMARTER! You can find the recipe here.
Ingredients
- Ingredients
- 2 pcs à 200 g (approximately 7 ounces) Nile perch (à 200 g)
- salt
- 2 Tbsps lemon juice
- 1 Tbsp butter
- 1 big red Bell pepper
- 200 grams (approximately 7 ounces) button Mushroom
- 250 grams (approximately 9 ounces) Zucchini
- 1 Tbsp vegetable oil
- freshly ground freshly ground pepper
- 2 Tbsps sour Whipped cream
- 125 grams (approximately 4 1/2 ounces) Yogurt (0.1% fat)
- 1 Tbsp chopped parsley
- 1 Tbsp scallions
Preparation steps
Rinse fish pieces, pat dry, season with salt and pepper and sprinkle with lemon juice.
Rinse, halve, remove the seeds and white ribs from the peppers and cut into fine strips. Clean the mushrooms and cut into large pieces. Rinse and thinly slice the zucchini.
Heat the oil in a pan and saute the vegetables, stirring frequently for a few minutes. Season with pepper and salt.
Heat the butter in a pan and saute the fish until golden brown and cooked through, 2-3 minutes per side.
For the sauce, stir together the sour cream, yogurt, salt and pepper and beat until foamy with a hand blender. Plate the fish and vegetables and spoon the sauce over the vegetables. Garnish with herbs.
