Since we had a couple of tilapia fillets in the freezer, I decided that they would be the star of this evening's dinnertime entree. One of my favorite salmon dishes involves roasting the salmon with a topping of dijon mustard, so I decided to try a similar recipe with the tilapia fillets. A quick Internet search led me to this Ina Garten recipe. Since I didn't have a few of the ingredients on hand I just improvised a bit and came up with the following recipe.
Dijon Mustard Roasted Tilapia (printer-friendly version)
makes 2 servings
2 6-oz tilapia fillets
fine sea salt
freshly ground pepper
3 tablespoons Dijon mustard
1/4 cup nonfat Greek yogurt
2 teaspoons capers, drained
1/2 tablespoon olive oil
1/2 white onion, finely chopped
1. Preheat the oven to 375 degrees.
2. Cover a rimmed baking sheet with aluminum foil.
3. Place each fillet on the foil.
4. Generously season each filet with salt and pepper.
5. In a small bowl, stir together the mustard, Greek yogurt, and capers.
6. Heat the olive oil in a small saucepot over medium heat.
7. Add in the chopped onions and saute until lightly browned, around 5 minutes.
8. Stir the cooked onions into the mustard mixture.
9. Spoon the mustard mixture over each fillet. Cover each fillet completely.
10. Bake in the oven for 15 minutes, or until the fish is flaky.
11. Serve with the sides of your choice; I opted to serve my tilapia fillets with green peas and steamed millet.
P.S., Voting is open for the Marx Foods recipe contest -- You can vote for my entry here. Thanks!
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