Thursday, November 1, 2012

Dijon Breaded Tilapia

  • tablespoons plain Greek yogurt
  • 2 tablespoons dijon mustard
  • 3/4 cup panko Japanese bread crumbs ( Optional- I use 1/2 cup wheat germ and 1/4 cup whole wheat flour)
  • 1/4 teaspoon black pepper
  • 1 tablespoon finely minced fresh parsley  ( Optional- I also add 1 tsp Cajun seasoning and 1 tbsp Basil)
  • 4 (6 -8 ounce) tilapia fillets
  • 4 lemon wedges
  • Cooking Spray
You can use more Cajun seasoning if you prefer, but add slowly as it is spicy.


  1. Spray a 9x13 glass dish with cooking spray, preheat oven to 350
  2. Combine yogurt and mustard in small dish.
  3. Combine next 4 ingred. on a plate and mix well.4
  4. Brush thin coating of mustard yogurt combo on to both sides of each fish fillet. (about 1 Tbsp for each fillet).
  5. Press each coated fillet into Panko crumb mixture coating both sides well.
  6. Bake fillets on 350 for 15-20 minutes, test one fillet to see if it flakes easily in the middle.  If it does not, place back in the oven for about 5 minutes
  7. Serve with lemon wedges.

No comments:

Post a Comment