Broiled Tilapia with Mustard and Yogurt Sauce, from the AICR

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In their ongoing effort to promote cancer-preventive lifestyle choices, the American Institute for Cancer Research and author Dana Jacobi work together to create delicious and health-conscious meals like this one, Broiled Tilapia with Mustard & Yogurt Sauce.

Here is an easy fish dish that's delicious and features a brilliant sauce to boot. The AICR does however have some advice regarding buying and handling the fish:

Your delicious fish dish starts with a smart purchase. U.S. farmed tilapia, with its mild flavor, can be a great choice from the fresh fish counter, if it is actually fresh. How can you tell the difference between fresh from the water and several days out? First, notice the aroma, it should remind you of the sea. If it smells fishy or musky, it's likely an older catch, so you’ll want to avoid those fillets. Also, tilapia tends to absorb the taste of the water it sits in; so if you are buying fillets, make sure they are not sitting in excess liquid or it could mean off-flavors. Finally, even though fish can be refrigerated for up to two days, try to buy it as close to the time you wish to cook it as possible.

Broiled Tilapia with Mustard & Yogurt Sauce

  • Canola oil cooking spray
  • 1 Tbsp. extra virgin olive oil
  • 4 (6-oz.) tilapia fillets
  • Salt and freshly ground pepper to taste
  • ¼ cup 2% Greek-style yogurt
  • 1 tsp. Dijon mustard
  • ¼ cup freshly squeezed lemon juice
  • 2 Tbsp. fresh chives, chopped (green onions can be substituted)

Instructions

Turn on broiler. Spray baking dish.

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 small bowl combine yogurt, mustard, lemon juice and chives. Whisk to combine well.

Transfer fillets to serving dish. Drizzle with sauce and serve.

Makes 4 servings.

Per serving: 200 calories, 6 g total fat (2 g saturated fat), 2 g carbohydrate, 34 g protein, 0 g dietary fiber, 169 mg sodium.

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