Mustard Crusted Tilapia

 I know I've been slacking a little around here guys, and I miss you all quite a bit. Things have been crazy this month and I haven't been spending nearly as much time as I'd like in the kitchen. Holiday weekends, weather I've truly celebrated or not, always make me feel quite gluttonous. There always seems to be an excuse to justify a little too much fun on the food front. With my sister and her husband in town for the weekend, this Memorial Day was no exception. Now, we're detoxing around my house--filling up on fruits and vegetables, lean proteins, and lots and lots of water. 

There was no sacrificing of flavor when I made this mustard crusted tilapia for dinner last night--it was tangy and crunchy and will definitely become a staple for lighter nights in our house.

Mustard Crusted Tilapia
(serves 2)

• 2 6oz tilapia filets 
• salt & pepper
• 1 tbsp spicy brown mustard
• 1 tbsp grated parmesean cheese
• 1 tbsp Italian style breadcrumbs
• 1/4 tsp garlic powder
• 1/2 tsp dried oregano
• 1/2 tsp lemon juice
• 1 tbsp unsalted butter, softened

Preheat the oven to 375 degrees. Spray a shallow baking pan with cooking spray and place your fish into the pan. Sprinkle with salt and pepper and bake for 10 minutes.

Meanwhile, in a small bowl, combine the mustard, cheese, breadcrumbs, garlic, oregano, lemon juice and butter until they form a cohesive paste. 

Remove the fish from the oven and turn on the broiler. Add a layer of the mustard paste to each fish filet. Broil the fish for about 5 minutes on a center rack (or until bubbly and golden brown). 

This recipe is delicious and the perfect recovery meal after an indulgent weekend. The mustard packs enough flavor punch to make the meal not seem as healthy as it is (under 200 calories per filet!)