Dijon Breaded Tilapia

• 2 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.

Directions:

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.