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Today’s Featured Free Recipe is another heart-healthy main dish from the American Heart Association.

 

Broiled Dijon Tilapia

Total Time: 25 minutes

Serving Size: Serves 4; 3 ounces fish per serving

Broiled Dijon Tilapia

Cooking spray
3 tablespoons light mayonnaise
1 teaspoon Dijon mustard (lowest sodium available)
1⁄2 teaspoon dried oregano, crumbled
4 tilapia fillets (about 4 ounces each), rinsed and patted dry
1⁄8 teaspoon pepper and 1⁄8 teaspoon pepper, divided use
1⁄2 cup whole-wheat panko (Japanese bread crumbs)
2 large tomatoes, each cut crosswise into 6 slices
Preheat the broiler. Line two small baking sheets or one large baking sheet with aluminum foil. Lightly spray with cooking spray.
In a cup, stir together the mayonnaise, mustard, and oregano. Set aside.
Put the fish on one of the small baking sheets or half the large baking sheet. Sprinkle the top of the fish with 1⁄8 teaspoon pepper. Spread the mayonnaise mixture over the top of the fish. Sprinkle 2 tablespoons panko over each fillet.
Place the tomatoes on the second baking sheet or the other half of the large baking sheet. Sprinkle the tomatoes with the remaining 1⁄8 teaspoon pepper. Lightly spray the fish and tomatoes with cooking spray.
Broil the fish and tomatoes 6 to 8 inches from the heat for 8 to 10 minutes, or until the fish flakes easily when tested with a fork and the tomatoes are slightly soft. Transfer the tomatoes to plates. Top with the fish.

Nutrients per Serving 3 ounces fish per serving Calories 179 Total Fat 5.0 g Saturated Fat 1.0 g Trans Fat 0.0 g Polyunsaturated Fat 2.5 g Monounsaturated Fat 1.5 g Cholesterol 60 mg Sodium 198 mg Carbohydrates 10 g Fiber 2 g Sugars 3 g Protein 24 g

Dietary Exchanges 1⁄2 starch 3 lean meat

Recipe © 2012 American Heart Association
Photo © 2012 Publications International, Ltd.

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