Tilapia with Mustard Caper Sauce
 
Ingredients
  • 6 large tilapia fillets
  • 1 teaspoon salt, divided
  • freshly ground pepper, to taste
  • 1 (8 oz) container light sour cream
  • 3 tablespoons Dijon mustard
  • 3 tablespoons whole-grain mustard
  • 2 tablespoon green onions, finely chopped
  • 1 tablespoon capers, drained
Instructions
  1. Preheat oven to 425 degrees. Place the fish fillets on a baking sheet lined with parchment paper. Sprinkle with ½ teaspoon of salt and pepper to taste.
  2. Combine sour cream, the mustards, green onions, capers, the remaining 1 teaspoon of the salt and pepper to taste in small bowl.
  3. Spoon sauce over fish, completely covering each fillet. Bake until fish flakes easily at the thickest part for 8 to 10 minutes, depending on thickness of fish. Do not overcook. Serve with pan sauce spooned over top.
Notes
Makes 6 servings Nutrition information: 220 calories, 37 g protein, 3 g carbohydrate, 7 g fat, 95 mg cholesterol, 820 mg sodium
Recipe by JTA Wellness; San Antonio Dietitians at https://www.jtawellness.com/2010/08/tilapia-with-mustard-caper-sauce/