Dijon-Crusted Fish

Name: Dijon-Crusted Fish
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 4 servings.
Ingredients: 3 tablespoons reduced-fat mayonnaise; 1 tablespoon lemon juice; 2 teaspoons Dijon mustard; 1 teaspoon prepared horseradish; 2 tablespoons grated Parmesan cheese, divided; 4 tilapia fillets (5 ounces each); 1/4 cup dry bread crumbs; 2 teaspoons butter, melted

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

3 tablespoons reduced-fat mayonnaise
1 tablespoon lemon juice
2 teaspoons Dijon mustard
1 teaspoon prepared horseradish
2 tablespoons grated Parmesan cheese, divided
4 tilapia fillets (5 ounces each)
1/4 cup dry bread crumbs
2 teaspoons butter, melted

Directions

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.
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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