Mustard Crusted Tilapia Recipe

Looking for an easy mustard crusted tilapia recipe? Learn how to make mustard crusted tilapia using healthy ingredients.


Submitted by anja1982

Makes 3 servings



tilapia with a kick and low in calories

Recipe Ingredients for mustard crusted tilapia

450 g tilapia fillets
5 g spicy brown mustard
1 tsp soy sauce
1/2 tsp lemon juice
1/4 tsp garlic powder
1/4 tsp dried oregano
1/2 tsp grated parmesan cheese
1 1/2 tsp italian bread crumbs
1 tbsp extra virgin olive oil

Recipe Directions for mustard crusted tilapia

  1. Preheat oven at 375 degrees

  2. mix mustard, soy sauce, lemon juice, garlic powder, oregano and parmesan in a bowl.

  3. Brush on cleaned and dried tilapia filets on both sides evenly

  4. Sprincle with 0.25 tsp parmesan cheese on each side

  5. Heat olive oil in frying pan

  6. Fry tilapia for 30 seconds on each side over medium high heat

  7. Spray casserolle dish with non stick cooking spray, then put tilapia in it and cover with tinfoil

  8. Bake in preheated oven for 20 min

Categories

Fish, Main Dish

Nutrition Facts
Serving Size 160.6g
Amount Per Serving
Calories
172
Calories from Fat
54
% Daily Value*
Total Fat
6.0g
9%
Saturated Fat
1.4g
7%
Trans Fat
0.0g
Cholesterol
74mg
25%
Sodium
197mg
8%
Potassium
10mg
0%
Total Carbohydrates
1.3g
0%
Dietary Fiber
0.1g
0%
Sugars
0.2g
Protein
28.6g
Vitamin A 0% Vitamin C 1%
Calcium 1% 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
D
  Good points
  • Very low in sugar
  •   Bad points
  • High in cholesterol
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