Mustard Crusted Tilapia
Elevate your weeknight dinners with this Mustard Crusted Tilapia, a flavorful, light, and protein-packed dish that comes together in just 25 minutes! Perfectly flaky tilapia fillets are coated in a tangy blend of Dijon and whole-grain mustard, then crusted with a crispy mixture of panko breadcrumbs, Parmesan cheese, and aromatic garlic powder. With a quick bake in the oven, the golden crust becomes irresistibly crunchy, while the fish remains tender and juicy. Finished with a drizzle of olive oil and a squeeze of fresh lemon, this recipe is a mouthwatering option for seafood lovers seeking a quick and easy meal that doesn't skimp on flavor. Serve alongside roasted veggies or a crisp green salad for a restaurant-quality experience at home.
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Recipe Information
Ingredients
- 4 pieces Tilapia fillets
- 3 tablespoons Dijon mustard
- 2 tablespoons Whole-grain mustard
- 1 cup Panko breadcrumbs
- 0.25 cup Parmesan cheese, grated
- 1 teaspoon Garlic powder
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 2 tablespoons Olive oil
- 4 pieces Lemon wedges
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper or lightly grease it with olive oil.
Pat the tilapia fillets dry with a paper towel and set them aside.
In a small bowl, mix the Dijon mustard and whole-grain mustard until well combined.
In a separate shallow dish, combine the panko breadcrumbs, Parmesan cheese, garlic powder, salt, and black pepper.
Using a pastry brush or the back of a spoon, spread a thin layer of the mustard mixture evenly over one side of each tilapia fillet.
Press the mustard-coated side of the fillet into the breadcrumb mixture, ensuring it sticks and forms an even crust.
Place the fillets crust-side up on the prepared baking sheet. Drizzle a little olive oil over the top of each fillet to help them crisp up in the oven.
Bake in the preheated oven for 12-15 minutes, or until the fish is opaque and flakes easily with a fork. The crust should be golden brown.
Serve immediately with lemon wedges on the side for squeezing over the fillets.
Nutrition Facts
Calories |
1170 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 56.8 g | 73% | |
| Saturated Fat | 12.4 g | 62% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 248 mg | 83% | |
| Sodium | 3451 mg | 150% | |
| Total Carbohydrate | 45.6 g | 17% | |
| Dietary Fiber | 4.1 g | 15% | |
| Total Sugars | 4.9 g | ||
| Protein | 120.9 g | 242% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 308 mg | 24% | |
| Iron | 5.4 mg | 30% | |
| Potassium | 1609 mg | 34% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
