Fast! Easy! Delicious! And Good For You! Do you need any more reasons to try this recipe? Tilapia is an easy fish to cook. It’s mild flavor pairs well with almost any sauce or topping and it stays moist even with dry heat like baking or broiling. The topping for this recipe is a quick sauce made from yogurt, lemon juice, mayonnaise and fresh dill.
Broiled Tilapia with Yogurt and Fresh Dill
Ingredients
4 tilapia fillets (about 1.5 lb. total)
3 tablespoons plain, 0% fat-free Greek yogurt
1 tablespoon mayonnaise
1 tablespoon fresh lemon juice
1 teaspoon grainy mustard
2 tablespoons fresh dill, chopped or 2 teaspoons dried dill
Salt and pepper
Directions
Place fish fillets on a baking sheet lined with aluminum foil sprayed with cooking spray. Sprinkle fish with salt and pepper. Preheat broiler to high. Place fish under broiler on highest rack. Broil, rotating baking sheet if necessary, for about 4 to 5 minutes until fish is lightly brown. While fish is broiling, combine yogurt, mayonnaise, lemon juice, mustard and dill until well mixed. Remove fish from oven and spread yogurt mixture evenly over each fillet. Return fish to oven and broil for another 2-3 minutes. Fish is done when it flakes easily with a fork.
Nutrition Note: Each serving provides a whopping 30 grams of protein and only 1 gram of saturated fat.
Take the Healthy Heart Pledge to eat #seafood2xWK at seafoodnutritionpartnership.org
Recipe adapted from The Seafood Guy, CookingLight, March 2018
judymatusky.com
Judy Matusky, RDN, LDN 