From the AICR Test Kitchen
Week of February 18, 2013
Download 300 dpi photo
Contact: Alice Bender, (202) 328-7744

Broiled Tilapia with Mustard and Yogurt Sauce

from the
American Institute for Cancer Research

Try this easy recipe for a creative, flavorful way to serve fish. Yogurt, Dijon mustard, lemon juice and chives combine to make a wonderful, fresh-tasting sauce for your fish and other seafood.

Your delicious fish dish starts with a smart purchase. U.S. farmed tilapia, with its mild flavor, can be a great choice from the fresh fish counter, if it is actually fresh. How can you tell the difference between fresh from the water and several days out? First, notice the aroma, it should remind you of the sea. If it smells fishy or musky, it's likely an older catch, so you’ll want to avoid those fillets. Also, tilapia tends to absorb the taste of the water it sits in; so if you are buying fillets, make sure they are not sitting in excess liquid or it could mean off-flavors. Finally, even though fish can be refrigerated for up to two days, try to buy it as close to the time you wish to cook it as possible.

Enhance tilapia’s flavor with a light, fresh sauce. Lighter than traditional mayonnaise-based tartar sauces, this sauce uses thick Greek yogurt to give a creamy quality with only a fraction of the calories or fat. A little tartness from the lemon juice and zip from the mustard enhance the mild yogurt taste.

For an attractive, nutritious side dish, steam any combination of colorful vegetables, such as carrots, broccoli and cauliflower. Add lightly seasoned brown rice for a complete, delicious and healthful meal.


Broiled Tilapia with Mustard and Yogurt Sauce

  • Canola oil cooking spray
  • 1 Tbsp. extra virgin olive oil
  • 4 (6-oz.) tilapia fillets
  • Salt and freshly ground pepper to taste
  • 1/4 cup 2% Greek-style yogurt
  • 1 tsp. Dijon mustard
  • 1/4 cup freshly squeezed lemon juice
  • 2 Tbsp. fresh chives, chopped (green onions can be substituted)

Turn on broiler. Spray baking dish.

Drizzle olive oil on both sides of fillets. Gently brush to coat well. Season with salt and pepper. Arrange fillets in baking dish. Do not overlap. Broil until fish flakes easily, about 8 minutes. Set aside.

In small bowl combine yogurt, mustard, lemon juice and chives. Whisk to combine well.

Transfer fillets to serving dish. Drizzle with sauce and serve.

Makes 4 servings.

Per serving: 200 calories, 6 g total fat (2 g saturated fat), 2 g carbohydrate,
34 g protein 0 g dietary fiber, 169 mg sodium.

Our Mission: The American Institute for Cancer Research champions the latest and most authoritative scientific research from around the world on cancer prevention and survival through diet, weight and physical activity, so that we can help people make informed lifestyle choices to reduce their cancer risk.

We have contributed over $105 million for innovative research conducted at universities, hospitals and research centers across the country. Find evidence-based tools and information for lowering cancer risk, including AICR’s Recommendations for Cancer Prevention, at

All active news articles