Broiled Tilapia with Mustard and Yogurt Sauce

Broiled Tilapia with Mustard and Yogurt Sauce

Yogurt, Dijon mustard and lemon juice combine to make a fresh-tasting sauce for your fish and other seafood.

Rating:

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Serves: 4 person(s) Change

Preparation Time: 10 mins
Cooking Time: 8 mins

Yield: 4 x 5-oz cooked servings

Heart-Friendly Recipe Diabetes-Friendly Recipe Low-Carb Recipe Quick And Easy Recipe

Ingredients

  • 1 canola oil cooking spray
  • 1 Tbsp extra virgin olive oil
  • 4 (6 oz) tilapia fillets
  • 1 pinch each of salt and ground pepper
  • 1/4 cup low-fat 2% plain Greek yogurt
  • 1 tsp Dijon mustard
  • 1/4 cup freshly squeezed lemon juice
  • 2 Tbsp fresh chives, chopped (or green onions)

Directions:

Turn on broiler. Spray baking dish.

Drizzle olive oil on both sides of fillets. Gently brush to coat well. Season with salt and pepper. Arrange fillets in baking dish. Do not overlap. Broil until fish flakes easily, about 8 minutes. Set aside.

In small bowl combine yogurt, mustard, lemon juice, and chives. Whisk to combine well. Transfer fillets to serving dish. Drizzle with sauce and serve.

Thanks to American Institute for Cancer Research - www.aicr.org

Nutritional Info (per serving)

CALORIES 210 cals
Kilojoules 879 kJ
Fat 6.7 g
Saturated Fat 2.0 g
Cholesterol 86 mg
Sodium 212 mg
Carbohydrates 2.1 g
Fiber 0.2 g
Total Sugars 1.0 g
Protein 35.7 g
Calcium 35.0 mg
Note: A dash indicates no data is available.