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.
Broiled Dijon Tilapia
Calories179 Per Serving
Protein24g Per Serving
Fiber2g Per Serving
|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|
|Total Carbohydrate||10 g|
|Dietary Fiber||2 g|
1/2 starch, 3 lean meat
3 tablespoon light mayonnaise
1 teaspoon Dijon mustard (lowest sodium available)
1/2 teaspoon dried oregano (crumbled)
4 tilapia fillets (about 4 ounces each)
1/8 tsp pepper and 1/8 teaspoon pepper (divided use)
1/2 cup whole-wheat panko (Japanese-style bread crumbs)
2 large tomatoes (each cut crosswise into 6 slices)
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
This recipe is reprinted with permission from Favorite Family Recipes: 43 Dishes for a Healthy Soul. Copyright © 2014 by the American Heart Association. Published by Publications International, Ltd. Look for Favorite Family Recipes at ShopHeart.org, while supplies last.