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.

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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 it was 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.

Step by Step

Preheat the oven to 450F and line 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. 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.

Recipe

Originally Published On: December 3, 2017

Last Updated On: May 11, 2019

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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.
Course Main Dish
Cuisine American
Keyword dijon mustard, dill, seafood, tilapia
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 2 servings
Calories 269kcal
Author Stephanie Lynch

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 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

Nutrition

Calories: 269kcal | Carbohydrates: 6g | Protein: 37g | Fat: 10g | Saturated Fat: 1g | Cholesterol: 86mg | Sodium: 180mg | Potassium: 534mg | Sugar: 1g | Vitamin A: 200IU | Vitamin C: 3.8mg | Calcium: 47mg | Iron: 1.6mg

View Comments (48)

    • It's delicious! Tilapia is our go-to fish and this is a great addition to our collection of recipes.

  • 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!

    • Interesting, I never thought about how different fish would be more readily available in different areas. I just prefer tilapia because it is milder than salmon.

  • Though I don't think I've ever cooked a fish in my life, this recipe just might get me in the kitchen! The flavor profile sounds absolutely delicious- will have to give this a try!

    • I didn't have fish much when I was growing up because my mom is allergic to seafood, but now I can cook it whenever I want so we enjoy finding new recipes to try with it.

  • This looks delish. My family loves seafood so I'm going to try making this for them. I know they're going to like it.

  • This looks amazing and I don't even eat fish haha. My family does though so I'd love to prepare this for them! Think I'll have empty plates all round!

    • I haven't tried it yet, but I've thought about making this on a pan-fried chicken, too, as an option for those who don't eat fish.

  • I love seafood, but salmon is a bit "sticky" to me. I have also substituted tilapia, but you should also try cod for a recipe that calls for Salmon. It's also not fishy, but has a thicker slice usually

    • Interesting, I don't think I've ever had cod before. I'll have to look for it next time we are at the store, thanks for the suggestion!

  • 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!

  • 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.

    • The original recipe called for salmon, I used tilapia, so it would probably be good for almost any fish!

  • This recipe sounds divine! Everyone in my family loves Tilapia, but I've never tried it with dijon before -- I need to give this recipe a try.

    • I don't even like mustard much, but love it in recipes like this! I hope you and your family enjoy it!!

  • Tilapia is one of our favorites! It can be hard to find recipes the kids and I will both enjoy so I definitely want to give this a shot.

    • My boys really liked the fish. They weren't too keen on the sauce, but my husband and I enjoyed the added flavor.

  • This looks super healthy! I am always stuck for ideas to make fish more tasty and yum, and this looks like the perfect way! I actually bought some earlier today so I will give this a go tonight!

    • We try to have fish about once a week to get something different. I agree it can be hard to find new recipes sometimes. This one's a favorite here.

  • My husband is always asking me for some new fish dishes and we both love Tilapia. I have this recipe bookmarked to try out this weekend!

    • I hope you guys enjoy it! Tilapia is one of the only fish I will eat since it isn't too "fishy"!

  • I love fish and this is a new recipe i would like to try especially with the sauce.

  • Oh this sounds like such a good recipe for summer! We are in dire need of some good ones too!

  • I do not do fish at all but I have to say this does sound good. I love things cooked with dijon.

    • Tilapia is the only fish I will eat because it isn't too "fishy". I haven't tried it yet, but this would probably be good on chicken, too.

  • I have never had the tilapia fish. Well if i find some in the market then definitely would like to make it your style! :)

    • It's the only type I like, so it's the only fish I've tried this recipe with. But I would think it would work with most types of fish.

  • I love seafood. However living landlocked it's not great and so we rarely getting it. I would be so curious of the tilapia would be good. It's one fish I haven't really tried.

    • I hadn't even thought about that! I've always lived within an hour's drive of the coast, so we've always had access to seafood.

  • OK, first off, that photo is stunning. That right there is enough to sell me on this recipe - but I am betting my whole family would love it, too!

    • Thanks! I'll have to tell my husband, he's the one who's been doing all the photography lately. I make the food, he takes the photos!

  • Tilapia is one of my favorites when it comes to making fish for my family. I love it with a mustard glaze, so I am sure that I would love this!

    • Tilapia is the only fish that we usually make here. I've never done a glaze on the fish, but that sounds delicious, too!

  • This tilapia dish would be perfect for a weekend dish. Our boys love fish!

    • My boys will eat it sometimes, other times they won't. It's hit or miss for us.

    • I didn't like it for a while, but I've been making a few recipes with it and it's growing on me!

    • Thanks! It's such a great one for the summer. I used to not like Dijon, but it's grown on me as I've cooked more and more with it lately.

  • I was inspired by your recipe last night and I tried something similar to this technique with chicken. I will be heading over to the market to get some fish today so I will try it tonight!

    • I bet this is delicious on chicken, too! I haven't tried it yet, but I want to soon.

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