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Baked Tilapia with Mustard Sauce

Oct 27
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Baked Tilapia with Mustard Sauce

Everyone in my family love fried fish with pickled radish but we often marinate fish in garlic and lemon marinade and bake it for healthy oil-free fish dinner. Not just for health but I also love baked fish for taste and flavor.

My love for fish comes from many - whole fish roasts dinners in my grandparent's home. My grandfather loved cooking (passion for cooking runs in my family). After retirement he dedicated himself to cooking. Especially during holidays, his aromatic Tandoori fish (fish baked in clay oven) recipe was often in-demand among relatives and friends.

On weekends, everyone would gather for his soups and fish dinners and all kids used to enjoy playing around with no restrictions and lots of fun and lots of goodies to eat. Those were golden days of my childhood.

Today, when I baked tilapia with mustard, capers and creme fraiche, whole house was filled with nice mustard and fish aroma and it felt like I am 8 years old playing in my grandparent's yard while my grandpa is cooking fish in the kitchen.

Even though this is not the same recipe but flavor was excellent. Fish was moist, tangy, mustardy and one of the quickest fish recipe ever. I have to say that while fish and lemon is match made in heaven, mustard works great with fish too. In-fact, I used a few tbsp of leftover sauce for dipping the vegetables I served on side. So, even if you don't want to bake the fish, you can try this scrumptious mustard sauce with french fries or fresh crunchy veggies.

Busy Weeknights - Quick Dinner

This one pot fish recipe you can totally trust during busy weekdays/weeknights, combine sauce ingredients and leave in refrigerator. In evening, just preheat oven, spoon sauce over fish and bake for easy, healthy, flavorful fish dinner in just 15 minutes. Serve with bread or steamed rice on the side.

Pairing Ideas:

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Baked Tilapia with Mustard Sauce

Baked Tilapia with Mustard Sauce
Total Time Prep Time Cook Time Difficulty Easy Yields 2 Servings Serves 2

Ingredients

  • 3-4 Fish  (Tilapia Fish Fillets - about 1 pound Tilapia)
  • 1 Cup Creme Fraiche  (8 oz french style clotted sour cream or you can use mayo instead.)
  • 4 tbsp Mustard  (3 tablespoons Dijon Mustard + 1 tablespoon whole-grain mustard)
  • 1 tbsp Capers  
  • 2 tbsp Red Onion  (fine minced red onion)
  • Salt and Black Pepper  (Kosher salt and fresh ground pepper to taste)
  • 1 tsp Lemon  (fresh grated lemon zest)
  • 1/4 tsp Cayenne Pepper  

Directions

  • Step for Recipe - Baked Tilapia with Mustard Sauce
    1. Preheat the oven to 425 degrees F. In a bowl, combine the creme fraiche, both mustard - stone ground and dijon, minced red onion, capers, 1 teaspoon salt, and 1/2 teaspoon pepper, lemon zest, cayenne pepper and set aside.
  • Step for Recipe - Baked Tilapia with Mustard Sauce
    2. Spoon 2 tbsp of sauce in bottom of a ovenproof baking dish and spread evenly. Place fish fillets in the dish and sprinkle with 1/2 tsp salt and few grinds of fresh black pepper. Spoon the remaining sauce over the fish fillets, making sure the fish is completely covered.
  • Step for Recipe - Baked Tilapia with Mustard Sauce
    3. Bake for 12 to 15 minutes, depending on the thickness of the fish. Serve hot with the sauce from the pan spooned over the top. Enjoy with a slice of bread or fresh orange salad.
Savita's Notes:
Recipe doubles easily, you can always make it for 4 or 8, cooking time remains the same.
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6 comment(s)

  1. Hi @Ann, many thanks for stopping by and liking Baked Tilapia recipe.

  2. Wauw this looks great!!

  3. I always follow your blog for new recipe ideas. Thanks Savita, you have great blog and recipes. I am planning to make your Tilapia with mustard sauce tonight - looks easy to execute.

  4. I am always hunting for new fish recipes, your looks good.

  5. Great idea, thx for sharing

  6. Fish is very famous in my hometown and Tandoori fish is my all-time favorite. I have try your mustard fish recipe too.