Broiled Tilapia With Mustard Cream Sauce  

(serves 4)


  • 4 fresh or thawed tilapia fillets (about 4 oz and ¾ inch thick)

  • Black pepper

  • ½ cup fat-free sour cream

  • 2 Tablespoons chopped fresh dill (or dry dill weed)

  • 2 teaspoons lemon juice  

  • 4 teaspoons Dijon mustard

  • 1/8 teaspoon garlic powder


1.Lightly coat rack of broiler pan with non-stick cooking spray. Place fish on rack. Sprinkle with pepper.

2.Broil 4-5 inches from heat 5-8 minutes or until fish just begins to flake when tested with fork. (It is not necessary to turn fish).

3.Meanwhile combine sour cream, dill, lemon juice, mustard and garlic in small bowl. Stir thoroughly.

4.Serve over warm fish.

Nutrition Information

Calories: 142 , Total Fat: 3 g,  Saturated Fat: 0 g,  Calories from Fat: 27,  Carbohydrate- 8 g, Cholesterol- 5 mg, Sodium- 200 mg.