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Healthy Monday recipe: Herb-topped baked tilapia

Fish dinner

Photo by William Mueller.

If you‘ve been promising yourself to eat healthier, here‘s an easy way to add fish to your diet. The recipe from Morrison's serves four, and it‘s designed to use frozen filets in order to obtain the desired golden brown, herd-topped crust.


4 frozen tilapia filets

…for mustard sauce

1 teaspoon* Dijon mustard

1 teaspoon* light mayonnaise

(* double the sauce for extra zip.)

…for herb topping

1 cup Panko style bread crumbs

1 ¼ teaspoons white wine

1 pinch table salt

1 pinch fresh thyme (dried may be substituted)

1 pinch fresh cilantro

1 pinch fresh grated lemon peel

1 ¼ teaspoons fresh Italian parsley, chopped

2 teaspoons olive oil


1. Prepare mustard sauce by blending two ingredients in one bowl. In another bowl, prepare herb topping by combining all ingredients.

2. Brush each frozen fish fillet with a very thin layer of mustard sauce, about 1/2 teaspoon. Then top each fillet with 2 tablespoons of the herb topping.

3. Preheat oven to 375. Lay fillets on a parchment paper-lined sheet pan and bake in oven for approximately 8 to 10 minutes or until fish is cooked through and internal temperature reaches 145 degrees Fahrenheit. The fillets should be golden brown on top. (Digital thermometers are available in grocery and kitchen supply stores.)

4. Serve on warm plate with favorite side dishes.

Read this and other stories in the summer issue of Upstate Health magazine.Nutritional information, per serving

220 calories

12 grams total fat

2 grams saturated fat

280 milligrams sodium

68 milligrams cholesterol


This and other stories appear in the summer issue of Upstate Health