Baked Dijon Herb Tilapia Recipe with Dill Sauce

Enjoy this light tilapia recipe made with a delicious dijon herb topping and served with a creamy yogurt sauce—a perfect meal in 20 minutes.

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I’m not a big fan of seafood, so we don’t eat it very often. And the only fish I like is tilapia (probably because it doesn’t taste very fishy). So when I find recipes that are for salmon or other fish, I usually try it with tilapia instead. Dijon Herb Tilapia was originally a salmon recipe.

I used tilapia instead of salmon. I also realized that, since tilapia is not as thick of a fish as salmon usually is, I had to adjust my cooking times. And the amount of everything else. So, again, this started as an idea from a recipe I saw. Then we changed a lot for ourselves.

If you are a fan of salmon, then make the recipe just as I have it. Switch the fish out, and add a few more minutes to your baking time to allow the fish to cook all the way through.

The trick to this recipe is adding the crumb topping to the fish in the last few minutes. Otherwise, it would burn before the fish cooks.

Serving Suggestions

• Garnish with a squeeze of lemon juice
• Add some shredded Parmesan cheese to the crumb topping mixture
• Mix 1 teaspoon garlic powder into the crumb topping

Pan Frying the Dijon Herb Tilapia

While baking is the easiest way to prepare this dish, you can also cook it on the stovetop. 

1. Pour about 2 tablespoons of olive oil into a large nonstick or cast iron skillet
2. Salt and pepper the tilapia then cook fish over medium-high heat for about 12-15 minutes
3. Meanwhile, prepare the crumb topping and the yogurt sauce
4. When the fish is almost done, add the topping to the fish and cook another few minutes
5. Serve warm drizzled with the yogurt sauce

Simple Ingredients

Tilapia Fillets

You can purchase fresh fish or frozen filets for this tilapia dish. Alternatively, if there’s another white fish that you prefer, you can use that for this recipe. Just make sure you know how long to cook your fish fillets if they are thicker than tilapia fillets. 

Salt & Pepper

​About 1 tsp salt and 1 tsp pepper should be enough to sprinkle all of your fish fillets. 

Panko

Panko works well for this recipe due to its flavor and size. But, if you don’t have panko, you can use dry bread crumbs instead. 

Parsley

Fresh parsley will always have more flavor than dried parsley if you can use it. 

Olive Oil

Olive oil will help keep the panko mixture together. You can use other oils as well, just enough to keep the crumb topping from completely falling apart. 

Thyme

Like parsley, fresh thyme is always better, but dried thyme will work, too. 

Dijon Mustard

It only takes 1-2 teaspoons Dijon mustard to add a lot of flavor to the meal. Add up to 1 tbsp Dijon mustard if you like that tangy mustard flavor and want to make the crumb topping have a bolder taste. 

Greek Yogurt

Greek yogurt is the base of the yogurt sauce that goes on the fish at the end. If you can’t get Greek yogurt you can replace it with equal amounts of reduced-fat mayonnaise, sour cream, or plain yogurt. 

Dill

Both dried dill and fresh dill work for this recipe. This will be added to the yogurt sauce. 

Milk

Any milk will work to help thin out the yogurt sauce just a little bit. I typically use almond milk since I try to avoid dairy and have also made this with whole milk. 

​Red Wine Vinegar

Red wine vinegar gives a little kick of taste to the yogurt sauce. If you don’t have red wine vinegar try balsamic vinegar, white wine vinegar, rice vinegar, or apple cider vinegar. 

Dijon-Herb Tilapia Step by Step

Ingredients

• 2-4 whole tilapia fillets
• Salt & Black Pepper
• 1/4 cup panko
• 1 tbsp parsley
• 1 tbsp olive oil
• 2 tsp thyme
• 1 tsp Dijon mustard
• 2 tbsp Greek yogurt
• 2 tsp dill
• 1 1/2 tsp milk
• 1 tsp red wine vinegar

Preparation

Preheat the oven to 450F. Line a baking sheet with a piece of parchment paper and spray with cooking spray. Arrange the fish on the paper and sprinkle with salt and pepper.

Bake the fish in the preheated oven for about 8-10 minutes, depending on the thickness of the fillets, until the fish flakes easily. 

In a medium bowl, combine the panko, parsley, oil, thyme, and Dijon mustard.

Remove the golden baked tilapia from the oven and switch it to the broiler setting. Spoon the panko mixture over the fish. Broil for about 1-2 minutes. You want the topping to get brown and crispy.

While the fish is under the broiler, stir together the yogurt, dill, milk, and vinegar.

Serve the yogurt sauce over the fish or on the side.

Dijon Herb Tilapia Leftovers

Storage: For the best results, store the tilapia in a separate airtight container from the yogurt sauce. Keep them both in the refrigerator for 1-2 days. 

Reheating: Reheat the tilapia in a skillet on medium heat for 8-10 minutes, until the fish is warmed through. Pour the cold yogurt sauce over the warm fish to serve. 

Recipe

Dijon-Herb Tilapia

Enjoy this light tilapia recipe made with a delicious dijon-herb topping and served with a creamy yogurt sauce. A perfect meal in 20 minutes.

Prep Time 5 minutes minutes

Cook Time 15 minutes minutes

Total Time 20 minutes minutes

Course:

Main Dish

Cuisine:

American

Keyword:

dijon mustard

|

dill

|

seafood

|

tilapia

Dietary Needs:

Egg-Free

|

Nut-Free

Meat:

Seafood

Servings: 2 servings

4.78 from 9 votes

Ingredients

• 2-4 tilapia fillets
• Salt & Black Pepper
• 1/4 cup panko
• 1 tbsp parsley
• 1 tbsp olive oil
• 2 tsp thyme
• 1 tsp Dijon mustard
• 2 tbsp Greek yogurt
• 2 tsp dill
• 1 1/2 tsp milk
• 1 tsp red wine vinegar

Recommended Equipment

• Baking Sheet
• Parchment Paper
• Mixing Bowls – Stainless Steel
• Whisk – Wire

Instructions

• Preheat oven to 450F
• Line a baking sheet with parchment paper and place the fish on the pan
• Sprinkle the fish with salt and pepper
• Bake for about 8-10 minutes or until fish is done
• Set oven to broiler
• In a small bowl combine panko, parsley, oil, thyme, and Dijon
• Spoon panko mixture over the fish
• Broil for 1-2 minutes, until topping is browned
• Meanwhile, mix the yogurt, dill, milk, and vinegar together
• Serve fish with yogurt mixture on top or on the side

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Nutrition Facts

Dijon-Herb Tilapia

Amount Per Serving (1 piece)

Calories 269 Calories from Fat 90

% Daily Value*

Fat 10g15%

Saturated Fat 1g5%

Cholesterol 86mg29%

Sodium 180mg8%

Potassium 534mg15%

Carbohydrates 6g2%

Sugar 1g1%

Protein 37g74%

Vitamin A 200IU4%

Vitamin C 3.8mg5%

Calcium 47mg5%

Iron 1.6mg9%

* Percent Daily Values are based on a 2000 calorie diet.

All nutritional information is based on third-party calculations and should be considered estimates. Actual nutrition content will vary based on brands used, measuring methods, portion sizes, and more.

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