Mustard Crusted Tilapia Recipe

Looking for an easy Mustard Crusted Tilapia recipe? Learn how to make Mustard Crusted Tilapia using healthy ingredients.


Submitted by moonpig1

Makes 2 servings



can use sea bass( 171 cal per fillet)

Recipe Ingredients for Mustard Crusted Tilapia

200 g
5 ml mustard
5 ml Worcestershire sauce
3 ml lemon juice
7/10 g garlic powder
2/5 g dried oregano
1 g grated Parmesan cheese
2 g

Recipe Directions for Mustard Crusted Tilapia

  1. Preheat oven to 375 degrees F (190 degrees C). Spray a glass baking dish with cooking spray.

  2. Place tilapia fillets into prepared baking dish, and bake in preheated oven for 10 minutes. Meanwhile, stir together the mustard, Worcestershire sauce, lemon juice, garlic powder, oregano, and Parmesan cheese.

  3. When fish has cooked for 10 minutes, spread with herb paste, and sprinkle with bread crumbs. Continue baking for another 5 minutes until the topping is bubbly and golden.

Categories

Main Dish

Nutrition Facts
Serving Size 107.8g
Amount Per Serving
Calories
111
Calories from Fat
27
% Daily Value*
Total Fat
3.0g
5%
Saturated Fat
0.2g
1%
Trans Fat
0.0g
Cholesterol
36mg
12%
Sodium
111mg
5%
Potassium
21mg
1%
Total Carbohydrates
1.9g
1%
Dietary Fiber
0.4g
2%
Sugars
0.7g
Protein
18.4g
Vitamin A 0% Vitamin C 4%
Calcium 2% Iron 1%
* 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
C-
  Good points
  • Low in saturated fat
  • Low in sugar
  •   Bad points
  • High in cholesterol
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