Dijon-Herb Tilapia

Dijon-Herb Tilapia

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

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.

And that’s precisely what I did with this recipe. Initially, the Dijon-herb recipe called for salmon as the fish to use, but I subbed in tilapia. I also realized that, since tilapia is not as thick of a fish as salmon usually is, I had to adjust my cooking times a bit.

If you are a fan of salmon, then make the recipe just as I have it, only adding 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, so it doesn’t burn while the fish cooks. Adding it after also allows you to get the topping to your desired doneness without worrying about how done the fish is.

Step by Step

Start by preheating your oven to 450 and lining a baking sheet with a piece of parchment paper. Arrange the fish on the paper and sprinkle with salt and pepper. Bake the fish for about 8-10 minutes, depending on the thickness of the filets.

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

Remove the fish from the oven and switch it to the broiler setting. Spoon the panko mixture over the fish and broil for about 1-2 minutes, until the topping is browned.

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.

Recipe

Dijon-Herb Tilapia

Dijon-Herb Tilapia

Enjoy this light fish recipe made with a delicious herb-crusted topping and served with a creamy yogurt sauce. A perfect meal in 20 minutes.
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Course: Main Dish
Cuisine: American
Keyword: dijon mustard, dill, seafood, tilapia
Servings: 2 servings
4.5 from 4 votes

Ingredients

  • 2 tilapia fillets
  • Salt & Pepper
  • 1/4 cup panko
  • 1 tbsp parsley
  • 1 tbsp 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

Instructions

  • Preheat oven to 450
  • 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

Nutrition Facts
Amount Per Serving
Calories 269 Calories from Fat 90
% Daily Value*
Total Fat 10g 15%
Saturated Fat 1g 5%
Cholesterol 86mg 29%
Sodium 180mg 8%
Potassium 534mg 15%
Total Carbohydrates 6g 2%
Sugars 1g
Protein 37g 74%
Vitamin A 4%
Vitamin C 4.6%
Calcium 4.7%
Iron 8.7%
* Percent Daily Values are based on a 2000 calorie diet.

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20 thoughts on “Dijon-Herb Tilapia”

  1. Funny, we’re the opposite 🙂 We usually default to salmon because it’s more widely available here. We do see tilapia, and this is an excellent recipe to try. Looks delicious!

  2. I’ve been trying to incorporate more fish into my diet, but it’s tough because I don’t have many recipes and don’t know how to make it. I will give this one a try!

  3. Good tip about adding the breading at the last minute. I love tilapia but my husband can’t stand fish, except Sea Bass. Maybe I could try it with that.

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