makes 2 servings
2 6-oz tilapia fillets
fine sea salt
freshly ground pepper
3 tablespoons Dijon mustard
1/4 cup nonfat Greek yogurt
2 teaspoons capers, drained
1/2 tablespoon olive oil
1/2 white onion, finely chopped
1. Preheat the oven to 375 degrees.
2. Cover a rimmed baking sheet with aluminum foil.
3. Place each fillet on the foil.
4. Generously season each filet with salt and pepper.
5. In a small bowl, stir together the mustard, Greek yogurt, and capers.
6. Heat the olive oil in a small saucepot over medium heat.
7. Add in the chopped onions and saute until lightly browned, around 5 minutes.
8. Stir the cooked onions into the mustard mixture.
9. Spoon the mustard mixture over each fillet. Cover each fillet completely.
10. Bake in the oven for 15 minutes, or until the fish is flaky.
11. Serve with the sides of your choice; I opted to serve my tilapia fillets with green peas and steamed millet.