Heart Healthy
Mustard and oregano add tang to the crunchy coating on these mild tilapia fillets that rest on a bed of juicy tomato slices broiled right alongside the fish. Add your favorite steamed veggie and some brown rice or another whole grain to complete your meal.
Print Recipe
Broiled Dijon Tilapia
Mustard and oregano add tang to the crunchy coating on these mild tilapia fillets that rest on a bed of juicy tomato slices broiled right alongside the fish. Add your favorite steamed veggie and some brown rice or another whole grain to complete your meal.
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Servings:
4
Ingredients
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Cooking spray -
3 tablespoon mayonnaise -
1 teaspoon Dijon mustard -
1/2 teaspoon oregano -
4 tilapia fillets -
1/8 teaspoon pepper -
1/2 cup panko breadcrumbs -
2 large tomatoes
Directions
Tip: Click on step to mark as complete.
-
Preheat the broiler. Line two small baking sheets or one large baking sheet with aluminum foil. Lightly spray with cooking spray. -
In a cup, stir together the mayonnaise, mustard, and oregano. -
Put the fish on one of the small baking sheets or half the large baking sheet. Sprinkle the top of the fish with 1/8 teaspoon pepper. Spread the mayonnaise mixture over the top of the fish. Sprinkle with the panko. -
Place the tomatoes on the second baking sheet or the other half of the large baking sheet. Sprinkle the tomatoes with the remaining 1/8 teaspoon pepper. Lightly spray the fish and tomatoes with cooking spray. -
Broil the fish and tomatoes 6 to 8 inches from the heat for 8 to 10 minutes, or until the fish flakes easily when tested with a fork and the tomatoes are slightly soft. Transfer the tomatoes to plates. Top with the fish.
Tip: Serving size 3 ounces fish
Nutrition Facts
Broiled Dijon Tilapia
Calories
Protein
FiberNutrition Facts
| Calories | 179 | |
|---|---|---|
| Total Fat | 5.0 g | |
| Saturated Fat | 1.0 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 2.5 g | |
| Monounsaturated Fat | 1.5 g | |
| Cholesterol | 60 mg | |
| Sodium | 198 mg | |
| Total Carbohydrate | 10 g | |
| Dietary Fiber | 2 g | |
| Sugars | 3 g | |
| Protein | 24 g | |
Dietary Exchanges
1/2 starch, 3 lean meat
-
Servings:
4
Ingredients
-
Cooking spray -
3 tablespoon mayonnaise -
1 teaspoon Dijon mustard -
1/2 teaspoon oregano -
4 tilapia fillets -
1/8 teaspoon pepper -
1/2 cup panko breadcrumbs -
2 large tomatoes
Directions
Tip: Click on step to mark as complete.
-
Preheat the broiler. Line two small baking sheets or one large baking sheet with aluminum foil. Lightly spray with cooking spray. -
In a cup, stir together the mayonnaise, mustard, and oregano. -
Put the fish on one of the small baking sheets or half the large baking sheet. Sprinkle the top of the fish with 1/8 teaspoon pepper. Spread the mayonnaise mixture over the top of the fish. Sprinkle with the panko. -
Place the tomatoes on the second baking sheet or the other half of the large baking sheet. Sprinkle the tomatoes with the remaining 1/8 teaspoon pepper. Lightly spray the fish and tomatoes with cooking spray. -
Broil the fish and tomatoes 6 to 8 inches from the heat for 8 to 10 minutes, or until the fish flakes easily when tested with a fork and the tomatoes are slightly soft. Transfer the tomatoes to plates. Top with the fish.
Tip: Serving size 3 ounces fish