How to Make Quick, Easy, Inexpensive Tilapia With a Yogurt-Mustard Sauce (Diabetic Friendly, Air Fryer or Oven)
- Leigh
- Jun 4
- 2 min read
This fish cooks in about 15 minutes and comes out moist and gently flavored. The combination of yogurt, mustard, and lemon adds to the mild flavor of the tilapia rather than overwhelming it. The preparation for the tilapia is simple, takes just a few minutes, and involves inexpensive ingredients that are easy to find and may already be in your refrigerator or pantry. The low-fat, low carbohydrate fish is great if you're on a diabetic diet or want to "eat healthy." We like the tilapia with a whole grain or bread, a green vegetable, and a salad for a simple, yet nice meal. Enjoy!
Tilapia With a Yogurt-Mustard Sauce (Diabetic Friendly) -- Serves 2
3/4 pound of tilapia fillets
1/4 cup of plain Greek yogurt (non fat is fine)
2 teaspoons of grainy mustard
1 teaspoon of lemon juice
1/4 teaspoon of salt
1/4 teaspoon of pepper
Green onions or chives and parsley to top (optional)
Spritz a piece of aluminum foil with non-stick cooking spray. Pat the tilapia dry with a paper towel and cut each fillet in half, using the vertical line that runs up the center of the fillet as a guide. Lay the fillets on the foil, placing the thickest pieces of fish on the outside, and the thin pieces in the middle. Overlap the thin pieces a bit, so they are approximately the same thickness as the thicker pieces of fish. In a small bowl or cup combine the yogurt, mustard, lemon juice, salt, and pepper until combined. Cover the tops of the fillets with the mixture, spreading the mixture out evenly on the fillets.
Air Fryer: Put the fish on their foil in the air fryer basket. Air fry the fillets at 360 degrees for about 15 minutes or until the fish is cooked to your liking.
Oven: Preheat the oven to 400 degrees, put the fish on their foil on a baking sheet, and bake the fish for 15-18 minutes or until the fish is done to your liking.
Just before serving the fish, sprinkle on some green onions or chives and some parsley, if you'd like.
Kommentare