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Broiled Dijon Tilapia

Posted in Fish, Main Course, Recipes
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Dijon Tilapia

 

Broiled Dijon Tilapia

Recipe Courtesy The American Heart Association

Serves 4; 3 ounces fish per serving

 

Ingredients:

 

  • 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

 

Instructions:

 

  1. Preheat the broiler. Line two small baking sheets or one large baking sheet with aluminum foil. Lightly spray with cooking spray.
  2. In a cup, stir together the mayonnaise, mustard, and oregano.
  3. 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.
  4. 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.
  5. 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

Calories179

Total Fat5.0 g

Saturated Fat1.0 g

Trans Fat0.0 g

Polyunsaturated Fat2.5 g

Monounsaturated Fat1.5 g

Cholesterol60 mg

Sodium198 mg

Carbohydrates10 g

Fiber2 g

Sugars3 g

Protein24 g

 

Dietary Exchanges

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.

 

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