Description
This Healthy Honey Mustard Crusted Tilapia is a flavorful, oven-baked fish dish that’s high in protein, low in calories, and ready in under 20 minutes. Coated in a tangy-sweet honey mustard glaze and topped with a crispy panko crust, this easy recipe is perfect for busy weeknights and clean eating meal plans.
Ingredients
2 tilapia fillets (approximately 4 oz or 120 g each) 1 tablespoon Dijon mustard 1 tablespoon honey 1/2 tablespoon lemon juice 2 tablespoons panko breadcrumbs 1/2 tablespoon olive oil 1/2 teaspoon dried parsley Salt and pepper to taste Cooking spray (optional)
Instructions
Preheat oven to 400°F (200°C) and line a baking sheet with parchment paper. Pat tilapia fillets dry and season with salt and pepper on both sides. In a small bowl, mix Dijon mustard, honey, and lemon juice. In a separate bowl, combine panko breadcrumbs, olive oil, and parsley. Place the tilapia on the prepared baking sheet and brush each fillet with the honey mustard mixture. Top each fillet with the breadcrumb mixture, pressing gently to adhere. Bake for 12–15 minutes, or until fish flakes easily with a fork and crust is golden brown. Optional: Broil for 1–2 minutes for extra crispiness.
Notes
Use gluten-free panko for a GF version. Patting the fish dry ensures the glaze sticks well. Don’t overbake—tilapia cooks quickly. Broil briefly if you prefer a crispier topping. Pairs great with lemon quinoa, green beans, or fresh salad.
- Prep Time: 5 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Method: Baked
- Cuisine: Healthy
Nutrition
- Serving Size: 1 fillet
- Calories: 180
- Sugar: 4g
- Sodium: 320mg
- Fat: 6g
- Saturated Fat: 1g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 8g
- Fiber: 1g
- Protein: 23g
- Cholesterol: 55mg
Keywords: Honey Mustard Crusted Tilapia, Healthy Fish Dinner, Baked Tilapia Recipe, Low Calorie Fish Recipe, Panko Crusted Tilapia