KMTR-NBC Channel 16
November 8, 2004
News Source Today with Kelli Warner and Jeff Smith

Take part in the KMTR Fitness Challenge and slim down before the holidays! This full flavored recipe won’t leave you longing for more. It is packed with flavor! Tilapia is a mild and versatile white fish that can be found in most grocery stores.

Spice Crusted Fish with Tartar Sauce

Fish:

1 tablespoon paprika
1 teaspoon chili powder
1 teaspoon cumin
1/2 teaspoon allspice
1 teaspoon thyme, dried
1/4 teaspoon cayenne
1 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
2 6-ounce portions tilapia or other white fish

Tartar Sauce:

1/2 cup fat free or low-fat mayonnaise (I recommend Best Foods brand)
1 tablespoon dill or sweet pickle relish
3/4 teaspoon lemon juice
1 teaspoon minced onion (optional)
Salt and pepper to taste

Note: If you don’t already have the spices listed above, consider going to the bulk section of a health food store. You can buy exactly the amount you need. Another option is buying one bottle of pre-blended Cajun spices; just make sure to choose a salt-free blend, and then add salt to taste.

In a small bowl, blend the mayonnaise, relish, lemon juice, minced onion, and salt and pepper to taste. Cover and store in the refrigerator.

Combine the spices. Dredge fish in the spice mixture, coating both sides. Place on a foil lined baking sheet. Broil fish 5 to 7 minutes, or until fish is cooked through. The total time will depend on the fish you select, and its thickness.

Serve with your favorite vegetable side dish for a complete meal.