February 18, 2014 | Issue 492

Light and Easy Dinner

Broiled Tilapia with Mustard and Yogurt Sauce

Fish makes for a light dinner with plenty of protein. The trick to giving this mild fish flavor is pairing it with the right sauce. This creamy marinade is yogurt-based with a hint of citrus and spicy Dijon mustard. Paired with steamed veggies and brown rice for a complete, delicious and healthful meal.

Makes 4 servings.

Per serving: 200 calories, 6 g total fat (2 g saturated fat), 2 g carbohydrate, 
34 g protein 0 g dietary fiber, 169 mg sodium.

  • Canola oil cooking spray
  • 1 Tbsp. extra virgin olive oil
  • 4 (6-oz.) tilapia fillets
  • Salt and freshly ground pepper to taste
  • 1/4 cup 2% Greek-style yogurt
  
  • 1 tsp. Dijon mustard
  • 1/4 cup freshly squeezed lemon juice
  • 2 Tbsp. fresh chives, chopped (green onions can be substituted)

Directions

  1. Turn on broiler. Spray baking dish.
  2. Drizzle olive oil on both sides of fillets. Gently brush to coat well. Season with salt and pepper. Arrange fillets in baking dish. Do not overlap. Broil until fish flakes easily, about 8 minutes. Set aside.
  3. In small bowl combine yogurt, mustard, lemon juice and chives. Whisk to combine well.
  4. Transfer fillets to serving dish. Drizzle with sauce and serve.