Mustard Crusted Tilapia

Elevate your weeknight dinners with this Mustard Crusted Tilapia, a flavorful, light, and protein-packed dish that comes together in just 25 minutes! Perfectly flaky tilapia fillets are coated in a tangy blend of Dijon and whole-grain mustard, then crusted with a crispy mixture of panko breadcrumbs, Parmesan cheese, and aromatic garlic powder. With a quick bake in the oven, the golden crust becomes irresistibly crunchy, while the fish remains tender and juicy. Finished with a drizzle of olive oil and a squeeze of fresh lemon, this recipe is a mouthwatering option for seafood lovers seeking a quick and easy meal that doesn't skimp on flavor. Serve alongside roasted veggies or a crisp green salad for a restaurant-quality experience at home.

Nutriscore Rating: 64/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 4

Ingredients

• 4 pieces Tilapia fillets
• 3 tablespoons Dijon mustard
• 2 tablespoons Whole-grain mustard
• 1 cup Panko breadcrumbs
• 0.25 cup Parmesan cheese, grated
• 1 teaspoon Garlic powder
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper
• 2 tablespoons Olive oil
• 4 pieces Lemon wedges

Directions

Step 1

Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper or lightly grease it with olive oil.

Step 2

Pat the tilapia fillets dry with a paper towel and set them aside.

Step 3

In a small bowl, mix the Dijon mustard and whole-grain mustard until well combined.

Step 4

In a separate shallow dish, combine the panko breadcrumbs, Parmesan cheese, garlic powder, salt, and black pepper.

Step 5

Using a pastry brush or the back of a spoon, spread a thin layer of the mustard mixture evenly over one side of each tilapia fillet.

Step 6

Press the mustard-coated side of the fillet into the breadcrumb mixture, ensuring it sticks and forms an even crust.

Step 7

Place the fillets crust-side up on the prepared baking sheet. Drizzle a little olive oil over the top of each fillet to help them crisp up in the oven.

Step 8

Bake in the preheated oven for 12-15 minutes, or until the fish is opaque and flakes easily with a fork. The crust should be golden brown.

Step 9

Serve immediately with lemon wedges on the side for squeezing over the fillets.

Nutrition Facts

Serving size	611.7 grams (611.7g)

Amount per serving	% Daily Value*
Calories	1171

Total Fat 56.80g	73%
Saturated Fat 12.40g	62%
Polyunsaturated Fat 2.70g
Cholesterol 248mg	83%
Sodium 3451mg	150%
Total Carbohydrate 45.60g	17%
Dietary Fiber 4.10g	15%
Total Sugars 4.90g
Protein 120.90g	242%

Vitamin D 0IU	0%
Calcium 308mg	24%
Iron 5mg	30%
Potassium 1609mg	34%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 43.4%

Protein: 41.1%

Carbs: 15.5%