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Broiled tilapia with mustard and yogurt sauce

View step-by-step instructions Link to step-by-step instructions

Makes 4 servings.

Ingredients

Canola oil cooking spray

1 tablespoon extra-virgin olive oil

4 tilapia fillets (6 ounces each)

Salt and freshly ground pepper to taste

1/4 cup 2 percent Greek-style yogurt

1 teaspoon Dijon mustard

1/4 cup freshly squeezed lemon juice

2 tablespoons fresh chives, chopped (or substitute green onions)

Directions

  • Turn on broiler.
  • Spray baking dish with cooking spray.
  • 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.
  • In a small bowl, combine yogurt, mustard, lemon juice and chives. Whisk to mix well.
  • Transfer fillets to serving dish.
  • Drizzle with sauce, and serve.

Nutrition information

Serving size: 1/4 of recipe. Amount per serving: 200 calories, 6g total fat (2g saturated fat), 2g carbohydrates, 34g protein, 0g dietary fiber, 169mg sodium.

Source: American Institute for Cancer Research

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