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Broiled Dijon Tilapia

Source of Recipe

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Broiled Dijon Tilapia

Favorite Family Recipes: 43 Dishes for a Healthy Soul. Copyright © 2014
Exchanges
Serves 4 (Serving size 3 ounces fish)

Mustard and oregano add tang to the crunchy coating on these mild tilapia fillets that rest on a bed of juicy tomato slices broiled right alongside the fish. Add your favorite steamed veggie and some brown rice or another whole grain to complete your meal.

Ingredients:
• cooking spray
• 3 Tbsp. light mayonnaise
• 1 tsp. Dijon mustard, lowest sodium available
• 1/2 tsp. dried oregano, crumbled
• 4 tilapia fillets (about 4 ounces each), rinsed, patted dry
• 1/8 tsp. pepper and 1/8 teaspoon pepper, divided use
• 1/2 cup whole-wheat panko (Japanese-style bread crumbs)
• 2 large tomatoes, each cut crosswise into 6 slices

Directions:
1. Preheat the broiler. Line two small baking sheets or one large baking sheet with aluminum foil. Lightly spray with cooking spray.

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

3. Put the fish on one of the small baking sheets or half the large baking sheet. Sprinkle the top of the fish with 1/8 teaspoon pepper. Spread the mayonnaise mixture over the top of the fish. Sprinkle with the panko.

4. Place the tomatoes on the second baking sheet or the other half of the large baking sheet. Sprinkle the tomatoes with the remaining 1/8 teaspoon pepper. Lightly spray the fish and tomatoes with cooking spray.

5. Broil the fish and tomatoes 6 to 8 inches from the heat for 8 to 10 minutes, or until the fish flakes easily when tested with a fork and the tomatoes are slightly soft. Transfer the tomatoes to plates. Top with the fish.

Per Serving: Calories 179; Total Fat 5.0 g (Saturated Fat 1.0 g, Trans Fat 0.0 g, Polyunsaturated Fat 2.5 g, Monounsaturated Fat 1.5 g); Cholesterol 60 mg; Sodium 198 mg; Carbohydrates 10 g; Fiber 2 g; Sugars 3 g; Protein 24 g ++++ Dietary Exchanges:1/2 starch, 3 lean meat