Fish and Shellfish: Fish Dishes: Broiled Tilapia with Mustard and Yogurt Sauce

Yogurt, Dijon mustard and lemon juice combine to make a fresh-tasting sauce for your fish and other seafood.

Author: American Institute for Cancer Research -
Date: January 15, 2013

Serves: 4 person(s)
Yield: 4 x 5-oz cooked servings

Preparation Time: 10 mins
Cooking Time: 8 mins


    1 canola oil cooking spray
    1 Tbsp extra virgin olive oil
    4 (6 oz) tilapia fillets
    1 pinch each of salt and ground pepper
    1/4 cup low-fat 2% plain Greek yogurt
    1 tsp Dijon mustard
    1/4 cup freshly squeezed lemon juice
    2 Tbsp fresh chives, chopped (or green onions)


    Turn on broiler. Spray baking dish.

    Drizzle olive oil on both sides of fillets. Gently brush to coat well. Season with salt and pepper. Arrange fillets in baking dish. Do not overlap. Broil until fish flakes easily, about 8 minutes. Set aside.

    In small bowl combine yogurt, mustard, lemon juice, and chives. Whisk to combine well. Transfer fillets to serving dish. Drizzle with sauce and serve.

Nutritional Information
(Per Serving)

Calories:210 cals
Kilojoules:879 kJ
Fat:6.7 g
Carbohydrates:2.1 g
Protein:35.7 g
Cholesterol:86.0 mg
Sodium:212 mg
Saturated Fat:2.0 g
Fiber:0.2 g
Calcium:35.0 mg
Total Sugars:1.0 g

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