Pan-Seared Tilapia with Dill Yogurt Sauce

Ingredients

• Tilapia

  raw

  6 oz or 170g

• Greek yogurt

  plain, nonfat

  ½ cup or 120g

• Dill

  1 tbsp or 0.6g

• Lemon juice

  1 tbsp or 15g

• Black pepper

  ground

  ¼ tsp or 0.5g

• Salt

  table

  1 dash or 0.4g

• Olive oil

  1 tbsp or 14g

Directions

1. Season the tilapia fillets with salt and pepper on both sides.
2. Heat oil in a non-stick skillet over medium-high heat. Once hot, add the tilapia fillets.
3. Cook the tilapia for about 3-4 minutes on each side, or until the fish is opaque and flakes easily with a fork.
4. While the fish is cooking, prepare the dill yogurt sauce by mixing the Greek yogurt, chopped dill, lemon juice, and a pinch of salt and pepper in a small bowl.
5. Once the tilapia is cooked, remove from the skillet and serve immediately with the dill yogurt sauce drizzled on top or on the side.