Taste of Home
Dijon-Crusted Fish
TOTAL TIME: Prep/Total Time: 25 min.
YIELD: 4 servings.
Dijon, Parmesan and a hint of horseradish give this toasty fish lots of flavor. The preparation is so easy, it takes just 5 to 7 minutes to get four servings ready for the oven. —Scott Schmidtke, Chicago, Illinois
Ingredients
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3 tablespoons reduced-fat mayonnaise
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1 tablespoon lemon juice
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2 teaspoons Dijon mustard
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1 teaspoon prepared horseradish
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2 tablespoons grated Parmesan cheese, divided
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4 tilapia fillets (5 ounces each)
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1/4 cup dry bread crumbs
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2 teaspoons butter, melted
Directions
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1.
Preheat oven to 425°. Mix the first 4 ingredients and 1 tablespoon cheese. Place tilapia on a baking sheet coated with cooking spray; spread evenly with mayonnaise mixture.
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2.
Toss bread crumbs with melted butter and remaining cheese; sprinkle over fillets. Bake until fish just begins to flake easily with a fork, 12-15 minutes.
Nutrition Facts
1 fillet: 214 calories, 8g fat (3g saturated fat), 80mg cholesterol, 292mg sodium, 7g carbohydrate (1g sugars, 1g fiber), 28g protein. Diabetic Exchanges: 4 lean meat, 1-1/2 fat, 1/2 starch.
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