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Easy Pan-Fried Tilapia with Honey Mustard Sauce

QUICK FACTS

  PREPARATION TIME
10 min (for 4 serves)

 
  COOKING TIME
10 min (for 4 serves)
  DINNER
Fish
 

SUMMARY

 

Easy, tasty and healthy dinner recipe you can make in no time at all. Simple recipe yet tastes fabulous!

INGREDIENTS

1,200 g
  Tilapia fillet
3 g
  chili powder
3 g
  garlic powder
3 g
  sea salt
60 g
  canola oil
3.00 Juice of 1 lemon (141 g)
  lemon juice
3.00 tablespoon (86 g)
  honey
6.00 tablespoon (90 g)
  Dijon mustard
3.00 sprigs (3 g)
  dill weed, chopped
 

METHOD

1. In a small bowl, whisk together lemon juice, honey, mustard and dill. Set aside.

2. Combine chili powder, garlic powder and 1/4 teaspoon salt on a plate. Rub fillets with the spice mixture.

3. Heat oil in a large nonstick skillet over medium-high heat. Add the fish and cook until just opaque in the center, gently turning halfway, 5 to 7 minutes total.

4. Transfer in a serving platter and immediately drizzle with honey mustard sauce.

5. Serve with your choice of steamed vegetables and enjoy.

  NUTRITIONAL PANEL
Per Serve
Energy:
797.2 kJ  (190.5 kcal)
Protein:
19.0 g
Total Fat:
9.7 g
-Saturated:
1.5 g
-Mono-Unsaturated:
4.3 g
-Poly-Unsaturated:
2.1 g
Total Carbs:
7.0 g
-Complex Carbs:
0.5 g
-Sugar:
6.5 g
Fibre:
0.1 g
Water:
86.9 mL
Alcohol:
0.0 g
Cholesterol:
0.0 mg
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