Dijon-Crusted Tilapia & Roasted Aspargus Recipe

Looking for an easy Dijon-Crusted Tilapia & Roasted Aspargus recipe? Learn how to make Dijon-Crusted Tilapia & Roasted Aspargus using healthy ingredients.


Submitted by nhoffman08

Makes 4 servings



From Pampered Chef cookbook; 29 minutes to dinner

Recipe Ingredients for Dijon-Crusted Tilapia & Roasted Aspargus

1 cup panko
1 tbsp parsley
2 tbsp extra virgin olive oil
1/4 cup dijon mustard
1 garlic clove
1/2 tsp salt
1/4 tsp pepper
16 ounce tilapia fillets
1 lb asparagus spears

Recipe Directions for Dijon-Crusted Tilapia & Roasted Aspargus

  1. Preheat oven to 450 degrees F (230C). Combine panko and 1 tbsp oil in bowl. Microwave on high 1 minute or until panko is light golden brown and crisp, stirring after 30 seconds. Cool slightly and stir in freshly chopped parsley.

  2. Whisk mustard, garlic, salt, pepper and remaining oil. Place tilapia on sheet pan or broiler pan; spread 1 tbsp of mustard mixture evenly onto each fillet. Press panko mixture onto mustard mixture.

  3. Trim aspargus to avoid woody ends. brush with additional oil, season with salt & pepper and garlic if you wish. Arrange asparagus in a single layer next to tilapia on pan. Bake 9-12 minutes or until fillet flakes easily with fork and crust is golden brown.

Categories

Fish, Main Dish

Nutrition Facts
Serving Size 278.8g
Amount Per Serving
Calories
295
Calories from Fat
90
% Daily Value*
Total Fat
10.0g
15%
Saturated Fat
1.9g
9%
Trans Fat
0.0g
Cholesterol
56mg
19%
Sodium
709mg
30%
Potassium
314mg
9%
Total Carbohydrates
25.1g
8%
Dietary Fiber
4.2g
17%
Sugars
4.0g
Protein
28.1g
Vitamin A 19% Vitamin C 14%
Calcium 9% Iron 23%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B
  Good points
  • High in thiamin
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