Broiled Dijon Tilapia
Recipe Courtesy The American Heart Association
Serves 4; 3 ounces fish per serving
- 3 tablespoons light mayonnaise
- 1 teaspoon Dijon mustard (lowest sodium available)
- 1/2 teaspoon dried oregano, crumbled
- 4 tilapia fillets (about 4 ounces each), rinsed and patted dry
- 1/8 teaspoon 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
- Cooking spray
- 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.
Nutrients per Serving
Total Fat5.0 g
Saturated Fat1.0 g
Trans Fat0.0 g
Polyunsaturated Fat2.5 g
Monounsaturated Fat1.5 g
1/2 starch, 3 lean meat
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.