Dijon-Herb Tilapia close up on a white plate with a salad next to it
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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

Equipment

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