Ingredients
1 pound tilapia fillets, cut into 1-inch strips1/4 teaspoon pepper1/8 teaspoon salt1/2 cup all-purpose flour1/3 cup reduced-fat ranch salad dressing1/4 cup reduced-fat plain yogurt1-1/2 cups panko bread crumbs1-1/2 teaspoons garam masala1/2 teaspoon ground cumin1/2 teaspoon cayenne pepper3 tablespoons olive oilSAUCE:1/2 cup reduced-fat plain yogurt3 tablespoons fresh cilantro leaves1/4 teaspoon ground cumin1/4 teaspoon salt1/4 cup finely chopped peeled cucumber2 tablespoons finely chopped sweet onion4 cups fresh baby spinach1 medium mango, peeled and sliced
Preparation
Sprinkle tilapia with pepper and salt. Place flour in a shallow bowl. In a second shallow bowl, combine salad dressing and yogurt. In a third shallow bowl, combine the bread crumbs, garam masala, cumin and cayenne. Dip fish in the flour, dressing mixture, then bread crumb mixture.
In a large nonstick skillet heat oil over medium-high heat; cook fish in batches until fish just begins to flake easily with a fork, 2-3 minutes per side.
Meanwhile, for sauce, place the yogurt, cilantro, cumin and salt in a food processor; cover and process until blended. Stir in cucumber and onion. Serve tilapia with spinach, mango and prepared sauce.
