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Fillet of Tilapia Dijonaisse

From: National Fisheries Institute

Quick Facts

Servings: 4

Cook Time: 20 min.

Sides & Desserts

Wine Pairings

For a healthy dinner that's on the table in no time, try these tangy, mustard-flavored baked tilapia filets.

Ingredients

4 to 6 fresh tilapia fillets
Dijon mustard
prepared bread crumbs
salt and pepper to taste

Directions

Wash and completely dry the fillets. Cover with Dijon mustard. Salt and pepper as desired. Dip the fillets in bread crumbs. Place on a lightly greased ovenproof pan. Bake in preheated 400° F oven until the fillets flake easily with a fork, approximately 15-20 minutes.

Recipe courtesy of the National Fisheries Institute

Nutrition Facts

Calories 271

Calories from Fat 41 (15%)

(7%)Total Fat 5g

(7%)Saturated Fat 1g

Polyunsaturated Fat 1g

Monounsaturated Fat 1g

(38%)Cholesterol 113mg

(9%)Sodium 217mg

(20%)Potassium 711mg

Total Carbohydrate 10g

(2%)Dietary Fiber 1g

Sugars 1g

Sugar Alcohols 0g

(95%)Protein 47g

* Percent Daily Values are based on a 2,000 calorie diet.

Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.

Read our healthy recipe definitions.

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The information presented here is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2025.