A couple of people asked for this recipe, so I thought I'd include it before I really forget. I got the Tilapia on a really good sale a month ago, 5 fillets for $1.98, so I got several. It made two dinners for me and Jeff, including a veggie and a whole grain.
2 (6 oz.) fresh tilapia fillets
1 teaspoon spicy brown mustard
1 tsp. Worcestershire sauce
1/2 tsp. lemon juice
1/4 tsp. garlic powder
1/4 tsp. dried oregano
1/2 tsp. grated Parmesan cheese
1 tsp. fine Italian bread crumbs
Preheat oven to 375 degrees F (190 degrees C). Spray a glass baking dish with cooking spray. Place tilapia fillets into prepared baking dish, and bake in preheated oven for 10 minutes. Meanwhile, stir together the mustard, Worcestershire sauce, lemon juice, garlic powder, oregano, and Parmesan cheese.
When fish has cooked for 10 minutes, spread with herb paste, and sprinkle with bread crumbs. Continue baking for another 5 minutes until the topping is bubbly and golden.
The website I found this on, http://allrecipes.com//Recipe/mustard-crusted-tilapia/Detail.aspx gave the the information below for nutritionals,
Amount Per Serving Calories: 181 | Total Fat: 2.6g |
though when I worked it up through SparkPeople, it was different, so I used theirs instead. (139 calories, 408.1mg sodium, 0.4g fiber, 3 ww points)