Broiled Dijon Tilapia

Broiled Dijon Tilapia

Serves 4

INGREDIENTS:

Non-stick cooking spray

3 tablespoons light mayonnaise

1 teaspoon Dijon mustard [lowest sodium available]

1/2 teaspoon dried oregano, crumbled

4 tilapia fillets [about 4-oz. each], rinsed, and patted dry

1/8 teaspoon ground black pepper

1/2 cup whol wheat panko crumbs

DIRECTIONS:

Preheat the broiler. Line a baking pan with aluminum foil and lightly spray the foil with non-stick cooking spray. Set aside.

In a cup, stir together the mayonnaise, mustard, and oregano. Set aside.

Put the fish on the baking pan. Sprinkle the top with the pepper. Spread the mayonnaise mixture over the top of the fish. Sprinkle with 2 tabelspoons panko over each fillet. You can lightly press the panko into place if needed.

Place the pan on the lowest level of the oven awy from the broiler. Allow to cook for 8 to 10 minutes, or until the fish is flaky and the panko has browned.

Serves well with broccoli and corn on the cob!

NUTRITIONAL INFORMATION

PER SERVING:

Calories: 165

Carbs: 8g

Fats: 6g

Protein: 22g

Sodium: 209mg

***This recipe is adapted from one with the same name from Eat Smart, Best Recipes Special, March 2011, 2011 Publications International, Ltd., p 38.