Time: 20 min.
Complexity: easily
Servings: 4

Baked tilapia is an easy-to-cook fish, both in terms of its nutritional value and ease of preparation. To maximize its protein and nutritional value, grill it in the oven. This method requires less oil, and you won't have to wait around to turn the fish. Simply place it in the oven and time it. Serve the baked tilapia with a delicious mustard sauce made with Greek yogurt, mild mustard, a touch of honey, lemon juice, and fresh chives. A delicious restaurant-quality dish in just 20 minutes.

Ingredients:

Fish

• 4 tilapia fillets each, 150-180 g.
• Olive oil to drizzle over the fish

Sauce

• 1/4 cup plain full-fat Greek yogurt
• 2 tsp. agave nectar or honey
• 1 tsp Dijon mustard or any mild mustard
• 1/4 cup lemon juice (from 1 large lemon)
• 2 tbsp chopped chives

Substituting ingredients
Measuring containers used

1 glass (st.) - 250 ml.
3/4 cup (st.) - 180 ml.
2/3 cup (st.) - 160 ml.
1/2 cup (st.) - 125 ml.
1/3 cup (st.) - 80 ml.
1/4 cup (st.) - 60 ml.
1 tablespoon (tbsp) - 15 ml.
1 teaspoon (tsp) - 5 ml.
1/5 teaspoon (tsp) - 1 ml.

Recipes with similar ingredients

tilapia, Dijon mustard, Agave nectar, lemon juice, yogurt

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Preparation:

Step 1
• Preheat oven to broil. Spray a small baking sheet or dish with cooking spray.
Step 2
• Drizzle both sides of the tilapia fillets with olive oil and season with salt and pepper. Arrange the fillets in a single layer on the prepared baking sheet and roast in the oven until the flesh flakes easily with a fork, about 8-10 minutes. Set aside and let cool slightly.
Step 3
• Honey-yogurt sauceIn a small bowl, combine the yogurt, agave nectar, and mustard until smooth. Then stir in the lemon juice and chives. Season with salt and pepper to taste.
Step 4
• Transfer the tilapia to a serving platter, pour the sauce over it and serve with garnished with pureed vegetables with a citrus note.

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